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10k Training Plans
The 10k is one of the most popular road race distances that attracts both new and seasoned runners. For many it’s the stepping stone between the 5k distance and the half-marathon. The 10k requires a balance of foot speed and smart pacing that requires a plan to find the right balance for you.
Select one of the 10k training plans below from some of the best coaches in the world. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.
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View all 10K training plans
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The Cutting-Edge Runner 10K Training Plan, Level 9, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 70 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 26 minutes of running and builds up to 5 hours and 51 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:45 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 26 minutes of running and builds up to 5 hours and 51 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:45 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
10k Intermediate
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 61 hours
This program should be used for an athlete whose goal is to run a 10k in the 40:00-50:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
Big discount on this plan for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.
This plan is designed for *any* runner who wants to get faster in the 10K, or even run their first 10K. Over 10 weeks, running 4 times per week, you will progress from a strength, base and endurance foundation running plan into speedwork, hills and more specific 10K prep. Within 10 weeks, you'll confidently stand at the 10K starting line, ready to race!
This plan is designed for *any* runner who wants to get faster in the 10K, or even run their first 10K. Over 10 weeks, running 4 times per week, you will progress from a strength, base and endurance foundation running plan into speedwork, hills and more specific 10K prep. Within 10 weeks, you'll confidently stand at the 10K starting line, ready to race!
This five-week schedule, developed by the experts at Runner’s World,
is designed to provide beginners the endurance they need to go the 10-K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
is designed to provide beginners the endurance they need to go the 10-K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
The North Face- 10k - (Advanced 12- weeks)
This twelve week plan is designed for the experienced runner looking to race their fastest 10k. The plan includes 6 days of running with a total run volume of 5 hours per week and higher intensity compared to that of the intermediate program.
This twelve week plan is designed for the experienced runner looking to race their fastest 10k. The plan includes 6 days of running with a total run volume of 5 hours per week and higher intensity compared to that of the intermediate program.
