Need help selecting a 10K training plan?
Use this guide to find the right plan for your fitness level.
Find your path through the What Runs You program, see Coach Alysha’s recommendations below based on your current fitness level.
Tab distances = the distance of your last long run (within 2-4 weeks).
Take things slower
Number of weeks till your 10K: 37
Plan Progression:
- Walking Plan 4 weeks Sign Up
- 1 Mile Endurance Plan Sign Up
- 5K Base Plan 4 weeks Sign Up
- 5K Endurance Plan 8 weeks Sign Up
- 10K Base Plan 4 weeks Sign Up
- 10K Endurance Plan 8 weeks Sign Up
Training Details
- The Walking Plan prep your body before starting the 1 Mile Endurance Plan with walking & strength workouts for running.
- 1 Mile Endurance Plan this plan starts with a quarter mile run and progresses to 1.5 miles in 8 weeks.
- 5K Base Plan this plan reinforces the endurance you built in the 1 Mile Endurance Plan before starting the 5K Endurance Plan to progress to a 5K race. Think of it as maintenance work.
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
- 10K Base Plan this plan reinforces the endurance you built in the 5K Endurance before starting the 10K Endurance Plan to progress to a 10K race. Think of it as maintenance work.
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
Take things quicker
Number of weeks till your 10K: 25
Plan Progression:
Training Details
- 1 Mile Endurance Plan this plan starts with a quarter mile run and progresses to 1.5 miles in 8 weeks.
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
Take things slower
Number of weeks till your 10K: 25
Plan Progression:
- 5K Base Plan 4 weeks Sign Up
- 5K Endurance Plan Sign Up
- 10K Base Plan 4 weeks Sign Up
- 10K Endurance Plan Sign Up
Training Details
- 1.5 Mile Base Plan this plan reinforces your current endurance before starting the 5K Endurance Plan to progress to a 5K race. Think of it as building your base fitness.
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
- 10K Base Plan this plan reinforces the endurance you built in the 5K Endurance Plan before starting the 10K Endurance Plan to progress to a 10K race. Think of it as maintenance work.
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
Take things quicker
Number of weeks till your 10K: 17
Plan Progression:
Training Details
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
Take things slower
Number of weeks till your 10K: 12
Plan Progression:
Training Details
- 10K Base Plan this plan reinforces your current endurance before starting 10K Endurance Plan to progress to a 10K race. Think of it as building your base fitness.
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
Take things quicker
Number of weeks till your 10K: 8
Plan Recommendation:
- 10K Endurance Plan Sign Up
Training Details
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
Take things slower
Number of weeks till your 10K: 12
Plan Progression:
Training Details
- Half Marathon Base Plan this plan reinforces your current endurance before starting the 10K Improver Plan to progress to a 10K race. Think of it as building your base fitness.
- 10K Improver Plan this plan has long runs between 6 and 8 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery. You should have experience racing the 10K and Half Marathon distances before starting this plan as well.
Take things quicker
Number of weeks till your 10K: 8
Plan Recommendation:
- 10K Improver Plan Sign Up
Training Details
- 10K Improver Plan this plan has long runs between 6 and 8 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery. You should have experience racing the 10K and Half Marathon distances before starting this plan as well.
Number of weeks till your 10K: 8
Plan Recommendation:
- 10K Improver Plan Sign Up
10K Improver this plan has long runs between 6 and 8 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery. You should have experience racing the 10K and Half Marathon distances before starting this plan as well.
