10K training plans

10K Training Plans

Beginner, intermediate, and advanced
training plans from 8 – 16 weeks

Choose Your Plan
Explore Features
10K training plans

10K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks

Choose Your Plan
Need Help?

10K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks 

Choose Your Plan
Need Help?

10K Training Plans with Coach Support

BEGINNER · INTERMEDIATE · ADVANCED

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1. Choose your 8 – 16 week training plan

Find beginner, intermediate, and advanced 10K training plans in miles or km.

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2. Activate TrainingPeaks or FinalSurge

A flexible online calendar, individual training zones, and trackable progress.

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3. Get your online plan and start training

Get support for all your training questions from certified coach Sandro Sket. 

miles or km?

IN MILES
IN KM

Sub 1:05 h

Beginner
13 - 19 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 1:00 h

Beginner
14 - 21 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 55:00 min

Beginner
15 - 23 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 50:00 min

Beginner
16 - 26 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 47:30 min

Intermediate
19 - 29 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 45:00 min

Intermediate
24 - 32 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 42:30 min

Intermediate
27 - 36 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 40:00 min

Intermediate
30 - 40 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 38:00 min

Advanced
35 - 45 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 36:00 min

Advanced
36 - 50 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 34:00 min

Advanced
40 - 56 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 32:00 min

Advanced
47 - 62 mi per week, across 7 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

miles or km?

IN MILES
IN KM

Sub 1:05 h

Beginner
13 - 19 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 1:00 h

Beginner
14 - 21 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 55:00 min

Beginner
15 - 23 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 50:00 min

Beginner
16 - 26 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 47:30 min

Intermediate
19 - 29 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 45:00 min

Intermediate
24 - 32 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 42:30 min

Intermediate
27 - 36 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 40:00 min

Intermediate
30 - 40 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 38:00 min

Advanced
35 - 45 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 36:00 min

Advanced
36 - 50 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 34:00 min

Advanced
40 - 56 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 32:00 min

Advanced
47 - 62 mi per week, across 7 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

miles or km?

IN MILES
IN KM

Sub 1:05 h

Beginner
13 - 19 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 1:00 h

Beginner
14 - 21 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 55:00 min

Beginner
15 - 23 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 50:00 min

Beginner
16 - 26 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 47:00 min

Intermediate
19 - 29 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 45:00 min

Intermediate
24 - 32 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 43:00 min

Intermediate
27 - 36 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 40:00 min

Intermediate
30 - 40 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 38:00 min

Advanced
35 - 45 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 36:00 min

Advanced
36 - 50 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 34:00 min

Advanced
40 - 56 mi per week, across 6 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 32:00 min

Advanced
47 - 62 mi per week, across 7 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

What Athletes Are Saying

Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.

Shai Birmaher

United States

After I started to follow Sandro’s training plan my running improved more in 8 weeks than it did in the last 2 years when I wasn’t getting any guidance. Instead of doing the same distances and lots of mileage, my training has finally become fun again.

Carina Leps

Estonia

Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.

James Mount

United States

What Athletes Are Saying

Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.

Shai Birmaher

United States

Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.

James Mount

United States

Train Like a Pro Athlete

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Science-based, experience-tested training

Science-based, experience-tested training plans designed to achieve a peak race performance for your next 10K. Plans are available in beginner, intermediate, and advanced versions from 8 - 16 weeks.

iconfinder_my_computer_laptop_netbook_5129461

Choose your favorite online training log

TrainingPeaks or FinalSurge. All your workouts are accessible on your computer, smartphone, and GPS running watch. Individual training zones, post-workout analysis, and much more.

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Coach support from Sandro Sket, CSCS

No bots and no assistants. You have exclusive email access to NSCA-Certified Strength & Conditioning Specialist Sandro Sket for all running-related questions during the course of your training plan.

Train Like a Pro Athlete

iconfinder-512 (5)

Science-based, experience-tested training

Science-based, experience-tested training plans designed to achieve a peak race performance for your next 10K. Plans are available in beginner, intermediate, and advanced versions from 8 - 16 weeks.

iconfinder_my_computer_laptop_netbook_5129461

Choose your favorite online training log

TrainingPeaks or FinalSurge. All your workouts are accessible on your computer, smartphone, and GPS running watch. Individual training zones, post-workout analysis, and much more.

iconfinder-512 (3)

Coach support from Sandro Sket, CSCS

No bots and no assistants. You have exclusive email access to NSCA-Certified Strength & Conditioning Specialist Sandro Sket for all running-related questions during the course of your training plan.

iconfinder-512 (5)

Science-Based Training

✔ Effective Running Workouts

Improve your VO2max, lactate threshold, running economy, and fatigue resistance at race pace with purposeful workouts.

✔ A Balanced Training Week

Stephen Seiler’s 80/20 proven intensity ratio with 80% easy mileage and 20% at or above lactate threshold intensity.

✔ Intelligent Progression

Non-linear periodization. That means your training gradually progresses from general abilities to race-specific intensities.

iconfinder_my_computer_laptop_netbook_5129461

World-Class Training App

✔ Sync Runs with All Devices

Plans are hosted on TrainingPeaks & FinalSurge, with all workouts accessible on your laptop, smartphone, and GPS running watch.

✔ Set Your Individual Zones

Your training zones are automatically calculated across all workouts based on a recent race result or estimate.

✔ Analyze and Track Progress

Track your progress with exciting metrics at your laptop’s dashboard and analyze the time you spent in different training zones.

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Certified Coach Support

✔ Setting Up the Plan

Setting up your training zones and moving workout days is easy. But if you need any help, I’m here for you.

✔ Support During Training

Unexpected events occur. Work trips, vacations, family events, illness, or injury. Ask me anytime on how to navigate through it.

✔ Pre-Race Questions

Are you unsure about pre-race nutrition, the right race strategy, or pacing? I’m here to help if you have any questions.  

Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during any plan.

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

10K Training Plans

miles or km?

IN MILES
IN KM

Sub 1:05 h

Beginner
13 - 19 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 1:00 h

Beginner
14 - 21 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 55:00 min

Beginner
15 - 23 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 50:00 min

Beginner
16 - 26 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 47:30 min

Intermediate
19 - 29 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 45:00 min

Intermediate
24 - 32 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 42:30 min

Intermediate
27 - 36 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 40:00 min

Intermediate
30 - 40 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 38:00 min

Advanced
35 - 45 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 36:00 min

Advanced
36 - 50 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 34:00 min

Advanced
40 - 56 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 32:00 min

Advanced
47 - 62 mi per week, across 7 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

10K Training Plans

miles or km?

IN MILES
IN KM

Sub 1:05 h

Beginner
13 - 19 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 1:00 h

Beginner
14 - 21 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 55:00 min

Beginner
15 - 23 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 50:00 min

Beginner
16 - 26 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 47:30 min

Intermediate
19 - 29 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 45:00 min

Intermediate
24 - 32 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 42:30 min

Intermediate
27 - 36 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 40:00 min

Intermediate
30 - 40 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 38:00 min

Advanced
35 - 45 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 36:00 min

Advanced
36 - 50 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 34:00 min

Advanced
40 - 56 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 32:00 min

Advanced
47 - 62 mi per week, across 7 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

10K Training Plans

miles or km?

IN MILES
IN KM

Sub 1:05 h

Beginner
13 - 19 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 1:00 h

Beginner
14 - 21 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 55:00 min

Beginner
15 - 23 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 50:00 min

Beginner
16 - 26 mi per week, across 4 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 47:00 min

Intermediate
19 - 29 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 45:00 min

Intermediate
24 - 32 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 43:00 min

Intermediate
27 - 36 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 40:00 min

Intermediate
30 - 40 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 38:00 min

Advanced
35 - 45 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 36:00 min

Advanced
36 - 50 mi per week, across 5 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 34:00 min

Advanced
40 - 56 mi per week, across 6 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Sub 32:00 min

Advanced
47 - 62 mi per week, across 7 runs
  • Available in 8, 12, 16, 20 weeks
  • World class training app
  • Email coach support
Choose Plan
Switch plans free within 14 days

Do you race multiple events each season? Consider Unlimited Plans.

© 2023 RunningFront. Designed by Sandro Sket.

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Choose Your Plan

10K sub 1:05 h plan (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

10K sub 1:00 h plan (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

10K sub 55:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

10K sub 50:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

10K sub 47:30 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49