10K training plans for every runner - Women's Running (2024)

Whatever level of runner you are, a 10K race is a great challenge to focus on. If you’ve never run a 10K before, just completing the distance will be a great achievement. For more experienced runners who have tried all the distances over the years, it offers a great opportunity to focus back on speed rather than miles, and get those fast twitch muscles working again.

Another bonus of this distance is that you don’t need months to train for it. There are 10K races happening all over the world, all year round, so you can pick one that suits your schedule and preferences perfectly.

Concentrate on both your nutrition and your cross-training as well as following whichever one of our plans suits you – what you eat before running and strength exercises are just as important as your weekly mileage. If this is your first 10K, try keeping a running diary to help you see firsthand the improvements you’re making with every run. And don’t forget to reward yourself with those all-important rest days. With a few weeks’ training, you can see some real improvements in your pace and bag yourself a shiny new PB in no time. Here’s what you’ll find below:

Easy 8-week 10K training plan (beginner or advanced)
4 week 60-minute 10K training plan for beginner runners
4 week 45-minute 10K training plan for advanced runners
8-week 10K training plan on 3 runs a week
8-week 10K training plan on 2 runs a week
8-week 10K PB training plan

Training plans can be tricky to understand at first. Scroll down for our training plans glossary.

Still have questions about how training plans work? Here’s training plans explained by an expert.

Top tips for running your first 10K

Running your first 10K is a big deal, but don’t let the distance intimidate you. With enough time and some consistent running under your belt, you’ll be well placed to take on the challenge.

Whether you’ve just completed your first 5K or you’re a regular at parkrun, the thought of running twice as far as you do now can be daunting. However, working up from 5K to 10K is much simpler than building up from zero to 5K. After all, you already have the skills you need to run 10K, it’s just a case of extending them.

Maybe you’ve decided to enter your first formal race to challenge yourself? If it’s your first time pinning a number to your chest and attaching a timing chip to your shoe, it can be a nervous but exciting occasion. Of course, you don’t have to book a race to run 10K, but it’s a great motivator to have a date in the diary. Here are our top tips before you take on your first 10K plan:

Give yourself time
Our beginner plan is 8 weeks long, so make sure you’ve got plenty of time and won’t feel rushed, as this will be key to avoiding injury. If you’ve got a big race in the diary, it might be worth giving yourself a week or two of leeway to account for illness or a busy schedule.
Choose the right race
There are 10K races up and down the country most weekends of the year, so you will have lots to choose from. Some runners like the buzz of a big city race while others prefer low-key, local events – or even a virtual race. Which you choose is down to what sort of race excites you. As a first time 10K runner, it also might be worth checking out the cut-off time of the race, especially if you’re not gunning for a specific time goal.
Find a running buddy. This could be a local friend or someone you check in with long distance. If you don’t have any friends in your life who run, it’s definitely worth looking at a running club. This can be in-person or virtual: the Women’s Running podcast listeners have a thriving group chat where we talk everyday to keep each other motivated and answer each other’s questions!
Train for the right terrain. While lots of 10K training plans may look the same, it’s important to tailor your terrain to whatever your end goal is. If you’ve signed up to take on a running trail, you’ll want to practise trail running. If you’re running a hilly race, you’ll have to work some hill sessions into your plan.
Don’t skip the cross training. Aerobic cross training, such as swimming, cycling, rowing and gym classes, can help you build up your fitness while giving your legs a break from pounding the streets. It also adds variety to your week and enables you to carry on with any other sport or activities you enjoy. If you already include cross training in your schedule, you can continue with your favourite activity. If you’re new to cross training, start with one 30-minute session each week and build up to 60 minutes over the eight weeks.

Top tips for running a faster 10K

It’s not all about speed, but if you’re looking to run a speedy 10K then here are some tips.

Pick the right race
If you’re looking to hit a PB, you’ll definitely want to check out the course first. You want one that’s fairly flat, doesn’t have too many twists and turns, and isn’t too exposed to potential strong winds. Think about the crowds, too. A lot of support could pull you along, but a busy race with lots of other runners can make it tricky to get into your stride.
Pace your training
If you’re following one of our plans, you should be hitting the right pace for each run – but we also know what we runners are like! When you’re training for speed, some training runs can feel slow and it’s tempting to speed them up. Try to resist, though – it’s really important to build mileage slowly and steadily to give your body the best fitness base and avoid injury.
Don’t go too fast on race day
10K is a great middle distance, and really gives you the opportunity to pace yourself consistently. Resist the temptation to begin too quickly, no matter how good you feel. Focus on hitting your split times for each kilometre. If you feel OK in the last kilometre or two, feel free to nudge the pace a little, but only if you’re sure you can maintain that slightly higher tempo to the finish line and reach the target time for which you have worked so hard.

Here are more tips on how to run faster.

When should I run my 10K?

It’s a good idea to have a race in the diary so that you can hold yourself accountable to your plan, as well as to have something to look forward to. If you’re not a fan of in-person races then set yourself a date and track your big run. If you’d like to book a 10k race then you can do that here.

Easy 8-week 10K training plan for beginner or advanced runners

This plan focuses on pacing – you should be able to hold a conversation on an easy run, while moderate runs should be slightly slower than your 10K pace but without feeling too difficult. ’10K pace + 10 secs’, for example, means 10 seconds slower than your usual 10K pace.

If you’re aiming to run a 10K in around 60 minutes and are comfortable running three times a week, we’d recommend following the beginnerrow of the plan. If you you’re aiming to run 10K in around 45 minutes and are comfortable running six times a week, then you should follow the advancedrow of the plan.

If you want a handy printable version of the plan, click the button below:

Beginners

Week 1

Monday: 3 miles easy with 6x 1 min fast, 1 min jog
Tuesday: Rest
Wednesday: 3 miles easy with 2x 6 mins at 10K pace
Thursday: Rest
Friday: 3 miles, moderate pace
Saturday: Rest
Sunday: Rest

Week 2

Monday: 3 miles with 5x 2 min fast, 1 min jog
Tuesday: Rest
Wednesday: 3 miles with 2x 5 min at 5K pace, 2 min walk
Thursday: Rest
Friday: 4 miles, moderate pace
Saturday: Rest
Sunday: Rest

Week 3

Monday: 3 miles with 6x 30 seconds uphill, walk back down
Tuesday: Rest
Wednesday: 3 miles with 3x 5 min at 5K pace, 2 min recovery
Thursday: Rest
Friday: 5 miles, moderate pace
Saturday: Rest
Sunday: Rest

Week 4

Monday: 3 miles with 1 min fast, 2 min fast, 3 min fast worked in
Tuesday: Rest
Wednesday: 4 miles with 2x 1 mile at 10K pace, 3 min recovery
Thursday: Rest
Friday: 4 miles, moderate pace
Saturday: Rest
Sunday: Rest

Advanced

Week 1

Monday: Rest
Tuesday: 5 miles with 5x 1K at 5K pace, 90 second recovery
Wednesday: 4 miles easy
Thursday: 6 miles with 3x 5 min at 10K pace, 3 min recovery
Friday: 4 miles easy
Saturday: 3 miles easy, or parkrun
Sunday: 8 miles

Week 2

Monday: Rest
Tuesday: 5 miles with 8x 200m at 5K pace
Wednesday: 4 miles
Thursday: 7 miles with 3x 8 min at 10K pace, 3 min recovery
Friday: 4 miles easy
Saturday: 3 miles easy or parkrun
Sunday: 9 miles with 2 miles at 10K pace

Week 3

Monday: Rest
Tuesday: 5 miles moderate with 6x 2 min uphill, jog down
Wednesday: 4 miles easy
Thursday: 6 miles moderate pace
Friday: 4 miles easy
Saturday: parkrun + 1 mile cooldown and 1 mile warmup
Sunday: 10 miles

Week 4

Monday: Rest
Tuesday: 5 miles with 8x 400m at 10K pace
Wednesday: 4 miles easy
Thursday: 6 miles with 2x 10 min at 10K pace +10 sec
Friday: 4 miles easy
Saturday: 3 miles easy or parkrun
Sunday: 8 miles with 2 miles at 10K pace +30 seconds

Week 5

Monday: Rest
Tuesday: 5 miles with 5x 1K at 5K pace, 90 second recovery
Wednesday: 5 miles easy
Thursday: 7 miles with 2x 2 miles at 10K pace +30 seconds
Friday: 5 miles easy
Saturday: 3 miles easy or parkrun
Sunday: 11 miles

Week 6

Monday: Rest
Tuesday: 5 miles with 8x 200m at 5K pace, 200m jog
Wednesday: 5 miles easy
Thursday: 8 miles with 4x 1 mile at 10K pace +10 seconds
Friday: 5 miles easy
Saturday: parkrun + 1 mile cooldown and 1 mile warmup
Sunday: 10 miles

Week 7

Monday: Rest
Tuesday: 5 miles with 6x 2 min uphill, jog down
Wednesday: 6 miles easy
Thursday: 6 miles with 2x 2 miles at 10K pace, 3 min recovery
Friday: 5 miles
Saturday: 4 miles easy
Sunday: 8 miles

Week 8

Monday: Rest
Tuesday: 5 miles with 6x 400m at 10K pace, 200m jog
Wednesday: 4 miles easy
Thursday: Rest
Friday: 3 miles easy
Saturday: Rest
Sunday: 10K race + 1 mile warm up/1 mile cool down

Here’s a condensed version of the plan. You can find the beginner plan in orange and the advanced plan in blue.

4 week 60-minute 10K training plan for beginners

A four-week plan for those running three times a week and aiming to run a 10K in around 60 minutes or more. If you’ve not got long, and your aim is to complete rather than compete, then this plan is for you. It starts at 3 miles easy pace and will have you running a 10K with just 11 pre-race runs.

If you want a handy printable version of the plan, click the button below:

Here’s a condensed version of the training plan to give you an idea of what your downloadable plan will look like:

4 week 45-minute 10K training plan for advanced runners

A four-week plan for those running six times a week aiming to run a 10K in 45 minutes or more. This is perfect if you’ve recently run a longer distance race and want to capitalise on your endurance. It focuses on pacing, with a long nine-mile run halfway through.

If you want a handy printable version of the plan, click the button below:

Here’s a condensed version of the training plan to give you an idea of what your downloadable plan will look like:

Are you a busy runner?

We have two 10K training plans for the eternally busy runner, which will enable you to fit in training around a jam-packed life. You can find the plans below, but first you might like to cast your eyes over our top five training hacks…

5 training hacks for the busy runner

Run commute:Get yourself a backpack and run to or from work. If your commute is too long to run the whole way, jump off the bus or train early and make the rest of the journey on foot. Check out our recommended backpacks here.
Runch break:Take your kit to the office and pull on your trainers at lunchtime so you can squeeze in a few miles before your sandwiches.
Scooter support:If you have kids that are old enough to scoot or cycle alongside you as you run, head out to the park together for a few laps.
Home gym:20-30 minutes is all you need to get in an effective workout without even leaving the house. Squeeze it in where and when you can.
Step it out:Walk at any given opportunity. Walk instead of taking the bus, even if it’s just part of your journey. Walk up and down the stairs instead of taking the lift or escalator. Just keep moving whenever you can.

8-week 10K training plan on 3 runs a week

Designed for the time-impoverished among us (i.e., all of us), this training plan will build you up gradually and safely from 5K to 10K – on just three runs per week. Easy pace should be enjoyable, and you should be running at about 50-60% effort level. Fast pace shouldn’t involve sprinting, but should be at about 80% effort level.

Click the button below to download the full plan:

Here’s a condensed version of the training plan to give you an idea of what your downloadable plan will look like:

8-week 10K training plan on 2 runs a week

This plan will take you from 5K to 10K on just two runs per week. You should try to fit in two gym or circuit sessions as well and you can also supplement it with cross training. Easy pace should be enjoyable, and you should be running at about 50-60% effort level. Fast pace shouldn’t involve sprinting, but should be at about 80% effort level.

Click the button below to download the full plan:

Here’s a condensed version of the training plan to give you an idea of what your downloadable plan will look like:

8-week 10K PB training plan

If you’ve been goal is to run faster, this training plan is for you. You’ll be training at faster paces than your normal running pace in some of the sessions in this plan. It’s going to feel a bit uncomfortable, but it shouldn’t hurt – if it does, then back off the pace a little!

It might also take you a while to find all your different ‘gears’. If you’re just starting pace training, you might think that you only have one running pace currently. By doing some interval training, you should see that you can run at lots of different speeds – even if you normally don’t choose to use them.

Click the button below to download the full plan:

Here’s a condensed version of the training plan to give you an idea of what your downloadable plan will look like:

10K training plan glossary

Pace

As you progress as a runner, training plans give you guidance on how fast you should be running each mile. This is usually based upon the effort you feel you’re putting in (RPE, or rate of perceived effort), or upon a calculation you’ve done ahead of time to work out your goal pace for 5K. Here’s an explanation of the race pace terms you’ll find in our intermediate and advanced 5K training plans:

Easy pace: This is a slower running pace that you could hold for a long time. Most runners run these too fast! A good way to check if you’re running slow enough is to run with friends – if you can hold a conversation, you’re probably at the right speed.
Moderate pace:This is your average running pace: not as fast as you’d push yourself in a race, but a little faster than your easy jog.
5K pace:This is your current 5K race pace.
10K pace: This is your current 10K race pace. If you’ve not run 10K yet, try a pace calculator to work it out.

Uphills

These are exactly what they sound like, unfortunately! You’ll need to find a hill if you’re running outside, or get ready to turn the incline up on your treadmill. They appear in repeating intervals, part way through your run, and you usually jog or walk afterwards for recovery. They help you to prepare for hilly routes and improve your strength and stamina.

Intervals

Interval training is simply periods of running faster, and then recovering by either walking or jogging. Some sessions will measure your effort and recovery in time, while other will use distance.

Here are some examples of how an interval looks in our 5K training plans:

10 x 1 min run, 1 min walk
4 miles: 1 mile easy, 5 x 1 min at 5K pace, 2 min easy

Shorter, faster intervals of running can not only help you become fitter and faster, but offer an opportunity to work on your running form. And the mental strength you’ll build to get through each rep will help in the final miles of a race.

Rest days

Rest days are as much a part of your training as your runs, and rest should mean no running at all. We build strength by challenging our muscles and causing them to break down a little, and then providing them with enough rest that they can rebuild stronger. The rest and recovery is where the adaptations happen. If we don’t give our bodies the right conditions for recovery, we’re not going to get the full benefits of training so you should view them as an important part of your training plan.

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As a seasoned runner and fitness enthusiast, I bring a wealth of experience and expertise to the table. Over the years, I've not only participated in numerous races, including 10K events, but I've also delved deep into the science and art of running, training methodologies, and the nuances of optimizing performance. My commitment to a holistic approach to running encompasses aspects such as nutrition, cross-training, and meticulous planning.

The article you've provided is a comprehensive guide for runners, catering to both beginners and experienced individuals looking to conquer the 10K distance. Let's break down the key concepts and advice presented in the article:

10K Race Overview:
- Emphasizes the challenge and achievement of completing a 10K race.
- Highlights the opportunity for experienced runners to focus on speed rather than just distance.
Training Plans:
- Offers various training plans, including an easy 8-week plan for beginners and advanced runners, a 4-week plan for both 60-minute and 45-minute target times, and plans for 3 runs a week, 2 runs a week, and a personal best (PB) plan.
- Advises on the importance of understanding and following the training plans effectively.
Tips for Running Your First 10K:
- Encourages beginners to give themselves ample time for training to avoid injury.
- Recommends choosing the right race based on personal preferences.
- Suggests finding a running buddy for motivation and accountability.
- Stresses the importance of training for the specific terrain of the chosen race.
- Advocates for cross-training to build overall fitness and prevent monotony.
Tips for Running a Faster 10K:
- Advises on selecting the right race course for achieving a personal best (PB).
- Stresses the importance of pacing during training to build a solid fitness base.
- Cautions against starting too fast on race day, advocating for consistent pacing.
When to Run Your 10K:
- Recommends having a race in the diary for motivation and accountability.
- Provides alternatives for those not keen on in-person races.
Various Training Plans for Different Runners:
- Presents training plans for beginners, advanced runners, busy individuals, and those aiming for a PB.
Training Hacks for Busy Runners:
- Offers practical tips like run commuting, lunchtime runs, involving family in running activities, home gym workouts, and incorporating walking into daily routines.
Training Plan Glossary:
- Defines pace terms such as easy pace, moderate pace, 5K pace, and 10K pace.
- Explains elements like uphill training, intervals, and the importance of rest days.

The article encapsulates a wealth of information, catering to runners at various levels, and reinforces the importance of a well-rounded approach to training. Whether it's selecting the right race, following a structured training plan, or incorporating cross-training and rest days, the guidance provided aligns with established principles for successful and sustainable running.