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10K Training Plans
Beginner, intermediate, and advanced
training plans from 8 – 16 weeks
for every time goal
training plans from 8 – 16 weeks
for every time goal
The 10K is the perfect blend of speed and endurance alike.
For a fast 10K performance, you must be well-balanced for speed, VO2 max, lactate threshold, and endurance. That makes the 10K a great fall-back distance for all events. If you can run a solid 10K, you’ll be never far off for a PR over other distances.
You can access the 10K training plans on TrainingPeaks and FinalSurge. These platforms allow you to upload structured runs to your smartwatch and receive real-time instructions while running.
Are you ready to train for a new personal record? Choose from 12 different training levels now!
10K Beginner
- Time goal 65:00 min
- 13 - 19 miles / 20 - 30 km per week
- 4 runs per week
- Time goal 60:00 min
- 14 - 21 miles / 22 - 34 km per week
- 4 runs per week
- Time goal 55:00 min
- 15 - 23 miles / 24 - 38 km per week
- 4 runs per week
- Time goal 50:00 min
- 16 - 26 miles / 26 - 42 km per week
- 4 runs per week
10K Intermediate
- Time goal 47:30 min
- 19 - 29 mi / 30 - 46 km per week
- 5 runs per week
- Time goal 45:00 min
- 24 - 32 mi / 38 - 52 km per week
- 5 runs per week
- Time goal 42:30 min
- 27 - 36 mi / 44 - 58 km per week
- 5 runs per week
- Time goal 40:00 min
- 30 - 40 mi / 48 - 64 km per week
- 5 runs per week
10K Advanced
- Time goal 38:00 min
- 35 - 45 mi / 56 - 72 km per week
- 5 runs per week
- Time goal 36:00 min
- 36 - 50 mi / 58 - 80 km per week
- 5 runs per week
- Time goal 34:00 min
- 40 - 56 mi / 64 - 90 km per week
- 6 runs per week
- Time goal 32:00 min
- 47 - 62 mi / 76 - 100 km per week
- 7 runs per week
16 Week 10K Training Plan
Consider selecting the 16-week plan if you want to increase your weekly mileage gradually with easy runs to build your aerobic base. This plan also includes hill sprints twice a week, which will help you safely develop the strength and power base needed for the upcoming training phases. If you have just completed a training cycle and are looking to begin a new buildup, this plan might also be a good fit for you.
12 Week 10K Training Plan
The 12-week plan is designed for those who are already comfortable with the average weekly mileage throughout the plan. It is a gradual increase in the duration and intensity of your workouts, with interval and tempo runs added only 8 weeks before race day. This is the standard version of my 10K plans.
8 Week 10K Training Plan
If you have a strong background of consistent training and racing, the 8-week 10K training plans are an excellent option for you. This plan immediately starts with VO2 max and tempo workouts. However, you don’t need to worry about the toughest workouts until 4 weeks prior to race day.
10K Training Plans with Coach Support
Get started in 3 simple steps
1. Choose your 8 – 16 week training plan
Find beginner, intermediate, and advanced 10K training plans in miles or km.
2. Activate TrainingPeaks or FinalSurge
A flexible online calendar, individual training zones, and trackable progress.
3. Start training with coach support
Get support for all your training questions from certified coach Sandro Sket.
Imperial or Metric
IN MILES
IN KM
Sub 1:05 h
Beginner
13 - 19 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 1:00 h
Beginner
14 - 21 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 55:00 min
Beginner
15 - 23 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 50:00 min
Beginner
16 - 26 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 47:30 min
Intermediate
19 - 29 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 45:00 min
Intermediate
24 - 32 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 42:30 min
Intermediate
27 - 36 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 40:00 min
Intermediate
30 - 40 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 38:00 min
Advanced
35 - 45 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 36:00 min
Advanced
36 - 50 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 34:00 min
Advanced
40 - 56 mi
per week, across 6 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 32:00 min
Advanced
47 - 62 mi
per week, across 7 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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