10k Training Plans: Beginners to Advanced Race Pace
Welcome to the 10k training plan section. Here you will find a plethora of training plans to suit all running abilities and target race times.
Like our 5k training plans the 10k training plans on this site are tailored to a particular target race pace and time.
Following a structured training plan that has clearly defined training components that are tailored to your current level and time aspiration, will help you train smarter to achieve your goals.
We have tried and tested training plans suitable for beginners to advanced athletes that target a particular race time so you can focus on getting that new PB.
Select a Training Plan to get Started
All of the training plans on this site are cyclical plans, in that they are comprised of blocks of training of three to four weeks that you can repeat and tweak as you see fit. Regardless of your current ability or ambitions, the plans were designed to be specific to a particular target time to give runners the best possible chance of achieving their goals.
Please take a moment to read our FAQs before starting any of the training plans on this site.
|Sub 60 minute 10k (9:39 per mile)||50 Minute 10k (8:03 Ppr mile)||Sub 40 Minute 10k (6:26 per mile)|
|55 Minute 10k (8:52 per mile)||45 Minute 10k (7:15 per mile)||35 Minute 10k (5:38 per mile)|
10k Training Components
Whichever training plan you are using, the sessions within the plan will be tailored specifically to help you achieve your target time. For 10k training, the sessions will consist largely of the following components:
- Easy Runs – nice gentle paced recovery run where you can enjoy the scenery. These will vary in length but expect 30-45 minutes as standard depending on which training plan you are following.
- Speed Interval Training – are integral to any 10k training plan. These speed sessions will vary between 400m, 800m and 2km reps and will be set around your required race pace.
- Hill Sessions – hill sprints for improving running strength and form. See our Hill Sprints and Kenyan Hills training page for some examples.
- Fartlek Sessions – time-based derivative of speed interval training.
- Tempo runs – a key addition to your training plan, tempo runs generally consist of three components: 1 mile warm up run, 3-5 miles at or above target pace, 1 mile warm down run.
- Long Runs – the ‘time on your feet’ run. For 10k training this doesn’t really need to be any longer than twice the 10k distance. So expect long runs of 12 miles (20km) but this can be down to personal choice as long as it’s slow and steady.
- Rest – Rest is a vital part of any training plan – don’t overlook the importance of recovery.
Looking for a 5k Training Plan Instead?