By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach

If you’re looking for a 10k training plan to help you run your first 10K, this 8-week program will get you to the finish line. Whether you’ve signed up for your first 10K race or are returning to running after an injury or extended break, this beginner-friendly plan builds your endurance gradually. Running a 10K (6.2 miles) is one of the best race distances to offer a challenging fitness goal that doesn’t require as much training time as a longer race such as a marathon. This guide will offer a 10K training plan for beginners and an overview of the different elements of training that any 10K plan should include.

How Far is a 10K: The Basics

10K Training Plan for Beginners

Before we get into specifics, here’s a quick rundown on what to expect with 10K training. A 10K race is 10 kilometers or 6.2 miles. Most runners do 5K (3.1-mile) races, then get hooked and take the plunge to sign up for a 10K race.

Although 5K races are the most popular race distance, over 1.8 million people run 10K races in a year, according to RunRepeat. The 10K offers a new challenge for runners who want to expand beyond 5Ks. Most runners can finish a 10K race in 75 minutes or less.

Your training schedule for a 10K can be flexible, but it will include weekly long runs and regular base runs to build your endurance. A base run is a relaxed pace, easy run that is the staple of your training program. The training program increases your weekly mileage gradually to minimize your risk of injuries while improving your fitness.

Related Post: How to Do A Base Run

Beginning Runners

This 10k training plan is designed for beginning runners and those returning to running after a break. The plan will build your endurance so you can run 10K (6.2 miles) and reach the finish line without walking. This beginner's 10K training plan is a running program with walking breaks for your early workouts to help you build your endurance gradually and ease into more running.

Intermediate and Advanced Runners

If you are an intermediate or advanced runner wanting to PR and get faster, you will need to add some speed workouts to your program. Interval training workouts such as mile repeats will help you get faster for race day. Doing a regular tempo run will also help you lower your race finish times.

Head to our Training Center for the 10 Best Speed Workouts you can do to crush your race pace goal and for a 10K training plan with speed workouts.

10K Training Plan Overview

This beginner’s 10K training plan includes four days of running per week, one day of cross-training, and two rest days per week. The plan is 8 weeks long. I’ve also included suggested strength training days. You can download the full PDF of the 10K training plan here.

Here are the elements of the training program:

Warmup

Do dynamic stretches for your warm-up before each workout in your 10k training plan. Dynamic stretches involve continuous movement, and they help get your muscles primed for action. Some dynamic stretches you can do include butt kicks, high knees, and jogging in place.

Related Post: Best Dynamic Stretches for Runners

Base Runs

Base runs will be your most common training days. You can do these runs at your regular, relaxed running pace. This should be a natural, easy pace, where you can keep up a conversation while running.

Based on your rate of perceived exertion (RPE), aim for 4 or 5 out of 10 effort levels for your base run days. If you are training by heart rate zones, your base run should be at 65 to 75% of your maximum heart rate, in Zone 2.

Long Runs

A weekly long run is crucial to 10K training to build your endurance for race day. Do your long run at a relaxed pace - your base run pace or slower. The key to increasing your stamina is gradually increasing your long run distance, which this 10k training plan does.

Usually, Saturdays or Sundays are the best time for long runs, as most people have time off work and can dedicate an hour or more to the long run. However, this schedule can be adapted to your needs so you can do your weekly long run on any day of the week that works best for you.

Related Post: 10 Long Run Tips from a Run Coach

Cooldown

Your cooldown should be an easy jog or walk that gives your body time to cool down after a run. You can also include some static stretching in your cool down and focus on stretching any tight or sore muscles.

Related Post: 5 Top Stretches for Runners

Cross Training

Cross training helps improve your general fitness and works different muscles than the ones you use for running. Do at least one cross training workout per week to maintain your fitness level while giving your body a break from running. Some excellent cross training workouts for runners include walking, pilates, swimming, cycling, yoga, and skating.

Strength Training

Strength training is one of the best ways to improve your leg strength and overall fitness level. The Physical Activity Guidelines for Americans recommends doing at least two weekly strength training workouts for good health. This 10k training plan includes two strength training days per week.

When you do your strength workouts, give yourself at least one day between strength training sessions for your body to recover, especially if you use weights for your strength training. If you do your first strength workout of the week on Mondays, for instance, you can do your second strength workout on Wednesdays.

Rest and Recovery

Rest days are included in the program to give your body time to recover from workouts. You can take complete rest days or do some active recovery with low-impact, low-intensity exercises like walking. Active recovery increases blood flow to your muscles and helps speed up your recovery process.

Nutrition

Eating a nutrient-rich diet will help you run your best. Include plenty of complex carbohydrates in your meals, with healthy grains like sweet potatoes, oatmeal, brown rice, quinoa, and whole grain breads. Complex carbs give you a steady supply of energy and you won't have crashes and spikes that often happen with eating processed carbs or simple carbs.

Also include lean protein foods in your diet and this will boost your muscle recovery from strength training and running workouts. Some lean protein foods include plain Greek yogurt, nuts, lentils, tofu, lean meats, seafood, nut butter, and eggs.

Drink plenty of water to stay hydrated for your runs as well. If you're training in the heat, bring a water bottle on your run to stay hydrated. Carry a water bottle with you in daily life so you always have a drink. Hydration is important to prevent muscle cramps and fatigue on the run. It also boosts your muscle recovery.

Taper

The final week of your training plan includes a taper, where you do less mileage to allow your body to fully rest before the race. The tapering period is a good time to do some meditation and light cross training like walking as you mentally prepare for race day.

10K Training Tips

Here are some tips to help you stick to your 10 training plan:

Set a goal. Write out your 10K goal and make it clear, with a deadline. If your goal is to run a whole 10K race, for instance, write that down and include the date of your race.
Track your runs. Use a running app like Garmin or Strava to track your runs. You can also use a fitness tracker or running watch.
Listen to music. Create running playlists to keep you motivated on the run. Add up-tempo songs that get you energized.
Train with others. A running partner can make your runs more fun and motivational. Run with a friend, family member, or your dog for a mental boost and extra bonding time.
Eat nutritious foods. A balanced diet will give your body the fuel it needs to stay energized in your workouts and recover well. Eat a variety of fresh fruits and vegetables, complex carbs, and lean protein, and cut back on highly processed foods in your diet to maximize your energy and running performance.

FAQs

How long should a 10K training plan be?

The best 10K training plan length depends on your fitness level and goals. Most 10K plans will be 6 to 12 weeks long. If you are completely new to running, you will need at least 8 weeks to train for a 10K. Our beginner's plan is 8 weeks long and includes a run-walking program to help you build your endurance gradually.

Can I run a 10K if I can run a 5K?

A 10K is twice the distance of a 5K. Being able to run a 5k is a great start for your training. You will need to do more training to be able to conquer a 10K.

How many weeks should I train for a 10K run?

This depends on your fitness level and goals. If your goal is just to finish and you can already run a few miles, you won't need to train as long as someone who has a race time goal and has not run recently. In general, 8 to 12 weeks is enough for most people to train for a 10K race.

What is a respectable time for a 10K?

"Respectable" is subjective and depends on your fitness level, age, and goals. Beginning runners usually take at least 1 hour and 15 minutes to complete a 10K. More experienced runners may run a 10K in about 1 hour, while advanced runners can get 45 minutes or less.

Need more help reaching your running and fitness goals? Head to our Training Center for a customized run training plan, speed workouts, and more. Tag @Runstreet on Instagram to get cheered on in your workouts.

Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Best 10K Training Plan for Beginning Runners