10K training plan
8 weeks, four runs a week. For runners who can already run 5K.
- Length
- 8 weeks
- Sessions per week
- 4
- Peak week
- 32 km
- Longest run
- 14 km
Base builds easy volume, build adds intervals and tempo, peak is the hardest week, taper cuts volume so you start fresh.
Week by week
| Week | Phase | Volume | Key session | Long run |
|---|---|---|---|---|
| 1 | Base | 20 km · 12 mi | Easy 5 km + strides | 7 km · 4 mi |
| 2 | Base | 23 km · 14 mi | Hills 6 × 45 s | 8 km · 5 mi |
| 3 | Base | 25 km · 16 mi | Easy 6 km + strides | 9 km · 6 mi |
| 4 | Build | 27 km · 17 mi | Intervals 6 × 600 m | 10 km · 6 mi |
| 5 | Build | 29 km · 18 mi | Tempo 3 × 1.5 km | 12 km · 7 mi |
| 6 | Build | 31 km · 19 mi | Intervals 5 × 1 km | 13 km · 8 mi |
| 7 | Peak | 32 km · 20 mi | Race pace 5 km | 14 km · 9 mi |
| 8 | Taper | 18 km · 11 mi | Shakeout 3 km | Race day |
A typical week
Run the key session and the long run as written. Easy runs fill the rest of the week’s volume, and rest days are part of the plan. Swap days to fit your week, but keep a rest or easy day between the key session and the long run.
| Monday | Rest day |
|---|---|
| Tuesday | Key session from the table, with an easy warm-up and cool-down |
| Wednesday | Easy run, conversational pace |
| Thursday | Rest day or cross-training |
| Friday | Easy run, with 4–6 strides in Base and Build weeks |
| Saturday | Rest day |
| Sunday | Long run at easy pace |
How many weeks do you need to train for a 10K?
Eight weeks suits runners who can already run 5K without stopping. Starting from zero, do Couch to 5K first.
Couch to 5K planCan I train for a 10K running three days a week?
Yes. Keep the key session and the long run and drop one easy run. Don’t add the missing distance to the other days.
What pace should I run my 10K in?
Predict it from a recent 5K, then turn the finish time into a pace per km or mile.
Race time predictorHow easy should easy runs be?
Easy enough to hold a conversation, which for most runners is heart rate zone 2.
Heart rate zones guideThis is a sample. Let the coach adapt it to you.
- Starting volume and easy pace come from your recent runs.
- Weeks count back from your race date.
- Every session syncs to the Workout app on your Apple Watch.
- Missed a session? The coach rearranges the week.