Skip to content

10K training hub

10K training plans, pace tools, and guides — structured to improve fitness without burnout or weekly time trials.

Last updated/Feb 03, 2026, 02:17 PM

10k

Get faster without racing your workouts.

For runners who want speed with structure: controlled workouts, easy days truly easy, and smart variations you can choose from.

Time horizon

Train in ~6–20 weeks (choose the plan that fits your base).

Start with a default plan, then customize only what you need.

Start with a plan

Pick one plan. Variations live inside the page so you can choose without overwhelm.

Then use a tool

No signup required. Get numbers you can act on today.

Finish with a guide

Checklists + decision rules for the parts people mess up.

This week

What changed

Updated: Feb 03, 2026, 02:17 PM

  • Added new training plans with smart variations (so you can pick without overwhelm).
  • Improved tools (pace, fueling, cutoffs) so you get numbers you can use immediately.
  • Expanded adaptation rules so missed sessions don’t turn into panic make-up workouts.
  • Expanded race directories and athlete guides with sources and verification timestamps.
Changed pages: /blog/training/10k/12-week-plan, /blog/tools/running-pace-calculator

Coaching beta

Get a plan that adapts to your life.

Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.

Join TestFlight

FAQs

Do I need long runs for a 10K?

Yes. Long runs build durability and aerobic capacity, which makes your workouts more effective and your racing more repeatable.

How much speedwork should I do?

One tempo/threshold session plus one long-run focus per week is plenty. Add more only if recovery is stable.

What should easy runs feel like?

Conversational. Easy days are what let you show up for quality sessions without breaking down.

Keep going

6-Week 10K Training Plan

A 6-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

8-Week 10K Training Plan

A 8-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

10-Week 10K Training Plan

A 10-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

12-Week 10K Training Plan

A 12-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

14-Week 10K Training Plan

A 14-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

16-Week 10K Training Plan

A 16-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

18-Week 10K Training Plan

A 18-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

20-Week 10K Training Plan

A 20-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

Running Pace Calculator (with Splits)

Convert distance + time into pace per km/mile and generate a splits table. Useful for planning workouts and race pacing.

Race Time Predictor (Riegel Model)

Estimate equivalent 5K/10K/half marathon/marathon times from one known result using a simple model. Useful for goal-setting and pacing.

Long Run Progression (Cutbacks + Fueling Practice)

A practical long-run progression guide: how to increase time safely, when to cut back, and how to use long runs to rehearse pacing and fueling.

Taper Week Checklist (Arrive Fresh, Not Flat)

A practical taper checklist: what to reduce, what to keep, and what to rehearse so race week is calm and repeatable.

Sources