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).
Choose the plan length and weekly rhythm that fit your current training.
Choose your next step
Plan first. Tools and guides when you need them.
Start with a plan
Pick one realistic weekly rhythm.
- 6-week 10K training plan (variations included)One plan with variations in one place.
- 8-week 10K training plan (variations included)One plan with variations in one place.
- 10-week 10K training plan (variations included)One plan with variations in one place.
- 12-week 10K training plan (variations included)One plan with variations in one place.
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- 14-week 10K training plan (variations included)One plan with variations in one place.
- 16-week 10K training plan (variations included)One plan with variations in one place.
- 18-week 10K training plan (variations included)One plan with variations in one place.
- 20-week 10K training plan (variations included)One plan with variations in one place.
Calculate the numbers
Set pace and fueling before race week.
Prepare with a guide
Use checklists for the decisions that matter.
Read the full training handbookPlan comparisons, weekly structure, recovery rules, fueling, strength, and race-week decisions.
Adaptive AI coach for iPhone
Meet your adaptive AI coach.
Tell your coach what you are training for. It builds the plan, follows the work you complete, and adapts upcoming training when recovery, your schedule, or real life changes.
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 pace and race-time tools. Variations are included on one page.
8-Week 10K Training Plan: Schedule & Pace Guide
Use this 8-week 10K training plan with 4–6 day schedules, pace guidance, a readiness screen, missed-week rules and a weekly adjustment worksheet.
10-Week 10K Training Plan
A 10-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in pace and race-time tools. Variations are included on one page.
Sources
- Physical Activity Guidelines for Americans
- Physical Activity
- ACSM guidance and position stands (see journals for specifics)
- Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners
- Physical Activity Guidelines for Americans, 2nd edition (PDF)
- Nutrition and Athletic Performance
- Exercise and Fluid Replacement
- Why is hydration important? The effect of dehydration on performance
- Dehydration
- Hyponatremia