10k Running:
Guides, Tips, and Training Resources
10k training plans and advice for all runners – whether you’re working up to the 10k distance, or training for your next PR.
The 10k distance – around 6.2 miles – is a classic benchmark for both beginners and experienced runners.
A solid 10k can be an ambitious goal to aim for, a comfortable training run, or a grueling race distance for runners.
Below you’ll find all our 10k running resources, including our couch to 10k guide and plan, as well as specific guides for time-based 10k goals, and much more advice – whether training for your first 10k or aiming to hit a new PR.
Couch To 10k Guide:
Couch To 10K: Complete Guide + Training Plan
Here’s our complete Couch To 10k guide, covering everything a newbie might want to know about starting the process of training to run 10k. Our two free training plans – 8 weeks and 12 weeks – have become some of the most popular online. Read more . . .
Check out our free-to-download, printable Couch to 10k Training Plans too:
10k Training Plans (Beginner and Improver)
Each of our 10k training plans is free-to-download and available in PDF and Google Sheet formats:
Couch to 10k Training Plan
Our Couch to 10k Training Plan is perfect for new runners!
Assuming you’re already an active person, you can go from couch to 10k in as little as 8 weeks, or, if you’re a non-runner, there is also the option for a 12 week plan.
These plans aren’t time-goal focused, rather, their aim is simply to get you running 10k continuously without stopping by the end of the plan!
5k to 10k Training Plan
Our 5k to 10k Plan is designed for those who have just run their first 5k and are looking to take it to the next level!
The plan is 4 weeks long, and the weekly schedule includes three training runs to be performed at a comfortable, conversational pace, one long run at the weekend, one day of strength training, and two rest days.
The Couch to Marathon plan is split into 4 distinct sections; 5k, 10k, half marathon, and marathon. Each of these is a separate stage and should be treated as such. Feel free to pause between training plans.
Improver 10k Training Plan (8 Weeks)
Our Improver 10k Training Plan is built for those who are looking to beat their 10k personal best!
The plan is suitable for intermediate or advanced runners who have experience running 5k or 10k races.
As well as one normal training run and one long weekend run, the program features 1-2 days of speed work each week in order for your to improve your running economy and base running speed, as well as an optional cross-training day.
10k Training Plans By Length
12 Week 10k Training Plan
Our 12 Week 10k Training Plan is perfect for beginner runners who want to safely train for a 10k over 3 months.
The schedule consists of three slow runs per week, one day of cross-training, one day of cross-training or running, and two rest days.
The cross-training is not mandatory, but it is highly recommended as a great way to improve your aerobic fitness and reduce the risk of injury.
10 Week 10k Training Plan
Our 10 Week 10k Training Plan is aimed at those who have an OK level of cardio fitness, but are still relatively new to running.
To minimize the risk of injury, 3-4 months are usually recommended to train for a 10k, but it is possible to do it in 10 weeks if you are ready to jump into the deep end.
To start with, the training program features three runs per week, in addition to two days of cross-training and two rest days. Halfway through the program, you have the option to switch out one of the cross-training days for an additional day of running.
The cross training is optional but highly recommended, as it minimizes the risk of injury and improves aerobic fitness.
8 Week 10k Training Plan
Our 8 Week 10k Training Plan is designed for those who are relatively new to running, but who already have a decent level of cardio fitness.
It is certainly possible to train for a 10k in 8 weeks as a beginner, but, as the plan is more intense, it is important to listen to your body and to take extra days where needed in order to minimize the risk of injury.
This plan starts with three days of running per week, two days of cross-training, and two rest days, with the option to switch out one of the days of cross-training for an extra day of running halfway through the plan.
6 Week 10k Training Plan
Our 6 Week 10k Training Plan is for ambitious beginners who have a reasonable level of cardio fitness already, or those who are returning to running after a hiatus!
A 6 week 10k training plan is an extremely aggressive increase in training volume for new runners. This may potentially increase the risk of injuries.
Therefore, it is very important to listen to your body and take extra rest days whenever you feel like you need it, or your performance is dropping.
This plan starts with three days of running per week, two days of cross-training, and two rest days, with the option to switch out one of the days of cross-training for an extra day of running halfway through the plan.
4 Week 10k Training Plan
This 4 Week 10k Training Plan is great for anyone who is already active, and who wants to run a good 10k!
If you already have some running experience and are looking for a challenge, then this training program will show you exactly how to train for 10k in 4 weeks.
The training plan features 5 days of training per week; 4 days of running and 1 day of cross-training (although the cross-training day isn’t 100% essential, it is certainly recommended).
2 Week 10k Training Plan
Our 2 Week 10k Training Plan is highly ambitious and built for those who already have a decent base and have been running consistently. It is suitable for those who are able to run at least 3 to 4 miles without stopping.
If you are a complete beginner, chances are you won’t be able to run the full 10k without stopping after two weeks, so we’d recommend choosing a longer plan with a lower risk of injury.
During this 2 week 10k training plan, you will run four days, do one cross-training workout, and take two rest days per week.
