10K Training Plan: 8 Weeks to Your Best Race

Ready to cross that 10k finish line? Ready to achieve your best race time? In this article, we’ve got an eight-week 10k training plan guaranteed to improve your 10k time and make you a better runner.

And who knows, once you master the 10k you might be ready for a half marathon or even a full marathon! The sky’s the limit when you stick to your training schedule.

This training plan works for new runners and experienced runners alike. Rather than focusing on pace, we’re going to measure our effort levels on a 1-10 scale.

1/10 is hardly any effort, while 10/10 is a maximum effort, leaving you totally gassed. And don’t worry, each tough training day is followed by a day off, so that you’ll be well rested and ready come race day.

THE 10k TRAINING PLAN

Strength Workout

WEEK ONE

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 4 two-minute pushes at 6/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day


FRIDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 2 miles at 5/10 effort, with as little walking as possible

– 1 mile easy jog or walk to finish

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK TWO

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 6 two-minute pushes at 6/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day

FRIDAY:

– Dynamic warm-up

– 20-minutes at an easy pace; walk if needed

– 20-minutes at 6/10 effort, with as little walking as possible

– 1 mile easy jog or walk to finish

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 3 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK THREE

Training Plan

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 8 two-minute pushes at 6/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day

FRIDAY:

– Dynamic warm-up

– 45 minutes at 5/10 effort, with as little walking as possible

– 1 mile easy jog or walk to finish

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 4 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK FOUR

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 10 two-minute pushes at 6/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day

FRIDAY:

– Dynamic warm-up

– 2.5 miles at 5/10 effort, with as little walking as possible

– 2.5 miles at 7/10 effort, with as little walking as possible

– 1 mile easy jog or walk to finish

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 5 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK FIVE

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 10 two-minute pushes at 7/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day

FRIDAY:

– Dynamic warm-up

– 1 mile at 5/10 effort, with as little walking as possible

– 1 mile at 6/10 effort, with as little walking as possible

– 1 mile at 7/10 effort, with as little walking as possible

– 1 mile at 6/10 effort, with as little walking as possible

– 1 mile at 5/10 effort, with as little walking as possible

– 1 mile easy jog or walk to finish

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 6 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK SIX

10k run



MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 10 two-minute pushes at 7.5/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day

FRIDAY:

– Dynamic warm-up

– 1 mile at 4/10 effort, with as little walking as possible

– 1 mile at 6/10 effort, with as little walking as possible

– 1 mile at 8/10 effort, with as little walking as possible

– 1 mile at 7/10 effort, with as little walking as possible

– 1 mile at 6/10 effort, with as little walking as possible

– 1 mile easy jog or walk to finish

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 6 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK SEVEN

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 6 two-minute pushes at 8/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY: Try a strength training workout.

THURSDAY: Rest day

FRIDAY:

– Dynamic warm-up

– 4 x 1-mile at 7/10 effort, three-minute recovery in between each mile

– Cool down and stretch

SATURDAY: Rest day

SUNDAY:

– Dynamic warm-up

– 6 miles at an easy pace; walk if needed

– Cool down and stretch

WEEK EIGHT

MONDAY:

– Dynamic warm-up

– 2 miles at an easy pace; walk if needed

– 6 three-minute pushes at 7/10 effort; three-minute walk/jog rest in between

– 2 miles at an easy pace; walk if needed

– Cool down and stretch

TUESDAY: Rest day

WEDNESDAY:

– Dynamic warm-up

– 4 miles at an easy pace

– Cool down and stretch

THURSDAY: Rest day


FRIDAY: Rest day

SATURDAY: Rest day

SUNDAY: RACE