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
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
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
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