Training plan · 8 weeks
10K training plan (8 weeks)
An 8-week plan to run your fastest 10K. Intervals, tempo and easy runs across 3-4 days a week.
Eight weeks to reach your 10K in your best shape. The 10K demands speed and endurance in equal measure, so the plan loads interval and tempo work on a base of easy runs. With 3-4 running days a week it's manageable for most runners with some background.
Easy = comfortable conversational pace · Intervals = fast reps with recovery · Tempo = sustained controlled pace · Rest = no running.
Free · downloadable PDF
Download the 10K training plan as a PDF
Get the full plan as a printable PDF to stick on your fridge. We'll email it to you.
Frequently asked questions
How many weeks is the 10k training plan?
This plan runs for 8 weeks, with sessions spread across each week and recovery weeks to absorb the load.
How many days a week do I run?
Between 3 and 4 running days a week, leaving rest days between the hardest sessions. Rest is part of training.
What pace should each session be?
Easy runs are conversational, intervals and tempo are faster. Use our pace calculator to set your target paces from your current time.
Can I download the plan as a PDF?
Yes. We email you the full plan as a printable PDF to follow week by week.