Training plan · 8 weeks · Free PDF
10K training plan (8 weeks)
An 8-week plan, 3-4 days a week, with intervals, tempo and easy runs, and the target pace on every session. We email it to you free as a PDF.
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. Every session tells you what pace to run it at. With 3-4 running days a week it's manageable for most runners with some background.
What's in the plan
- ✓8 weeks · 3-4 running days a week
- ✓The target pace on every session
- ✓Intervals at 10K pace and tempo work
- ✓Easy base runs
- ✓A recovery week and a taper
- ✓Printable PDF
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 3 running days a week and recovery weeks to absorb the load. You get the full thing as a PDF.
What pace should each session be?
Every session in the plan states its pace: easy for recovery runs, marathon/21K/10K pace for tempo and intervals, hard for hills. Use our pace calculator to set your exact paces from your current time.
How do I get the plan?
Leave your email and we'll send you the full plan as a PDF, week by week with the pace for every session, ready to print.
Is it free?
Yes, the plan is completely free. We just ask for your email to send it and, now and then, share a training tip.