The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race, but don’t feel they’re quite ready to take on the half-marathon. This 8-week beginner 10K training schedule (see schedule below) can help get you to the finish line. It assumes that you can already run at least 2 miles.
If you’ve never run before, follow this step-by-step plan for building a running base. If this 10K schedule seems too easy to you, try the intermediate 10K schedule.
To find a 10K race near you, check out these tips for finding local races.
Types of Runs and Workouts
Easy Pace (EP) Runs: After you warm up with a 5-minute brisk walk, run at a comfortable, conversational pace for the designated mileage. Your long runs (LR) should also be done at this pace. If you’re running outside, and you’re not sure how far you run, you can figure out the mileage by using an app as RunKeeper.
Cross-Training (CT): Do a cross-training activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. Strength-training is also very beneficial to get stronger and reduce your injury risk. Try doing these exercises that make running easier a couple times a week.
Rest days: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
8-Week Beginner 10K Training Schedule
Week 1
Day 1: Rest
Day 2: 1.5 miles EP
Day 3: CT or Rest
Day 4: 1.5 miles EP
Day 5: Rest
Day 6: 2 miles LR
Day 7: 25-30 min EP run or CT
Week 2
Day 1: Rest
Day 2: 2 miles EP
Day 3: CT or Rest
Day 4: 2 miles EP
Day 5: Rest
Day 6: 2.5 miles LR
Day 7: 25-30 min EP run or CT
Week 3
Day 1: Rest
Day 2: 2.5 miles EP
Day 3: CT or Rest
Day 4: 2 miles EP
Day 5: Rest
Day 6: 3.5 miles LR
Day 7: 30-35 min EP or CT
Week 4
Day 1: Rest
Day 2: 2.5 miles EP
Day 3: CT or Rest
Day 4: 2 miles EP
Day 5: Rest
Day 6: 3.5 miles LR
Day 7: 35 min EP run or CT
Week 5
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT or Rest
Day 4: 2.5 miles EP
Day 5: Rest
Day 6: 4 miles LR
Day 7: 35-40 min EP run or CT
Week 6
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 2.5 miles EP
Day 5: Rest
Day 6: 4.5 miles LR
Day 7: 35-40 min EP or CT
Week 7
Day 1: Rest
Day 2: 3.5 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: Rest
Day 6: 5 miles LR
Day 7: 40 min EP run or CT
Week 8
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT or Rest
Day 4: 2 miles EP
Day 5: Rest
Day 6: Rest
Day 7: 10K Race! Good luck!
More 10K Racing Advice:
- Racing Tips for New Runners
- How to Deal With Pre-Race Jitters and Anxiety
- How to Have a Strong Race Finish
- Tips for Running Your First 10K
- Mind Games for Long Runs and Races
Great job on putting together this 8-week beginner 10K training schedule, Christine! It’s a very helpful guide for those who have completed a 5K and are looking to push themselves further. I appreciate the emphasis on rest and cross-training, as they are crucial components of any training plan. Keep up the good work!