10K training plans

10K Training Plans

Free 10K training plans for runners chasing their next PB, plus a starting route for your first 10K. Build the distance first, or compare Sub-60, 55, 50, 45, 40 and 35-minute plans to find a target that fits your current fitness.

Find My Plan Browse 10K targets 10K Pace Chart

Runners of mixed abilities moving through Canary Wharf during the London Marathon.

Your 10K PB journey

From 60 to 35 minutes.

Build speed endurance one realistic target at a time, rather than trying to skip the work between them.

Start where you are

Your first 10K, or your next PB?

Complete your first 10K

If you can already run a comfortable 5K, build the distance first. Keep your shorter runs easy and gradually extend one weekly run. You do not need to break an hour to call it a successful first 10K.

See how 10K training works Not running 5K yet? Start here

Improve your 10K time

Choose a target supported by your current fitness, from Sub-60 to 35 minutes. Each plan has a four-week block of easy runs, longer runs and purposeful faster sessions.

Choose your next 10K target Not sure? Use the Plan Finder

10K progression

Find your 10K rung. Build the next one.

The ladder runs from 60 to 35 minutes. Each target develops the speed endurance needed for the one after it.

1
Start today Use a recent race time or current fitness to find your starting point.
What is a good 10K time?
2
Choose the next PB Pick the next realistic target — not the fastest time you can imagine.
Browse the full ladder
3
Train, race, get faster Complete the block, bank the PB, recover, then take on the next challenge.
See the Sub-40 plan

One journey. A series of achievable PBs. Begin at the rung that matches today’s fitness.

Use the Plan Finder

Target-time ladder

Pick the next realistic 10K target.

The 10K ladder runs from Sub-60 to 35-minute targets. Each plan is tied to a target pace, a current-fitness check and a sensible bridge option.

1 Build Sub 60 Minute 10k Training Plan Best suited to runners who can already run close to 9:40/mile for at least a mile and/or have a current 10k PB under around 65 minutes. Sub 60 9:39/mile 2 Build 55 Minute 10k Training Plan Best suited to runners who can already run close to 8:52/mile for at least a mile and/or have a current 10k PB under around 60 minutes. 55:00 8:52/mile 3 Threshold 50 Minute 10k Training Plan Best suited to runners who can already run close to 8:03/mile for at least a mile and/or have a current 10k PB under around 55 minutes. 50:00 8:03/mile 4 Threshold 45 Minute 10k Training Plan Best suited to runners who can already run close to 7:15/mile for at least a mile and/or have a current 10k PB under around 50 minutes. 45:00 7:15/mile 5 Performance 40 Minute 10k Training Plan Best suited to runners who can already run close to 6:26/mile for at least a mile and/or have a current 10k PB under around 45 minutes. 40:00 6:26/mile 6 Performance 35 Minute 10k Training Plan Best suited to highly trained runners who can already run close to 5:38/mile for at least a mile and/or have a current 10k PB under around 40 minutes. 35:00 5:38/mile

Inside the training

What does a 10K training week look like?

A target-time week combines easy running, race-pace practice and a longer run. The example below is week one of the Sub-60 plan, for runners whose starting fitness already fits that target.

Sub-60 10K: week one

Read the full plan →

Monday45mins easy
Tuesday30mins easy
WednesdayRest or cross-train
Thursday3 x 2km at target 10k pace · 2 min jogged recovery
FridayRest or cross-train
Saturday45mins easy
SundayLong run, gentle pace: 60-75 mins

Every run has a job.

Easy runs support the harder work. Keep them comfortable enough to recover rather than turning each outing into a fitness test.

Race-pace repetitions practise the pace needed for your chosen target. The full plan gives the pace and recovery for each session.

The longer run builds endurance. It should feel controlled rather than like a weekly race.

Later weeks add tempo and shorter repetitions before a recovery week. The workload varies through the block; check all four weeks before choosing a plan.

How long is the plan?

The target-time plans use three build weeks and a recovery week. Repeat or adapt the four-week block when you have absorbed it. There is no single deadline for a first 10K; your starting point matters.

How many days a week will I run?

The current target-time schedules have 2–5 running days per week across the block, depending on the target and week. If that is more than you currently recover from, build consistency before adding the harder work.

Which pace should I use?

Race pace and easy pace serve different purposes. Use the 10K pace chart to understand your target, then check the training pace calculator and your plan’s guidance for each session.

The runner behind the plans

Built from experience, shared with runners.

Matthew Davenport is a keen amateur runner and qualified athletics coaching assistant. RunningFastr’s plans grew from training he used and refined while improving his own times. Read Matthew’s story →

How 10K training works

More durable than 5K. Sharper than half marathon.

10K training sits in the useful middle: you need speed, threshold strength and endurance, without making every run hard. Easy running and longer runs support the tempo and repetition sessions, so you can hold your target pace when the race gets hard.

Easy running

Protects the aerobic base and gives the harder sessions somewhere to land.

TMP

Tempo strength

Builds the ability to hold a strong rhythm when the race starts biting.

REP

1km / 2km reps

Turns race pace into repeatable work before asking for it continuously.

Long run support

Adds time on feet without trying to win the week in one Sunday session.

Full comparison

All 10K plans by pace.

Compare starting fitness, target pace and the weekly workload before choosing a plan. All schedules use a four-week repeatable block; running-day ranges include the recovery week.

Plan	Level	Target	Pace	Length	Runs / week	Best suited to
Sub 60 Minute 10k Training Plan	Beginner	Sub 60	9:39/mile / 5:58/km	4-week repeatable block	2–5	Best suited to runners who can already run close to 9:40/mile for at least a mile and/or have a current 10k PB under around 65 minutes.
55 Minute 10k Training Plan	Beginner	55:00	8:52/mile / 5:30/km	4-week repeatable block	2–5	Best suited to runners who can already run close to 8:52/mile for at least a mile and/or have a current 10k PB under around 60 minutes.
50 Minute 10k Training Plan	Intermediate	50:00	8:03/mile / 5:00/km	4-week repeatable block	2–5	Best suited to runners who can already run close to 8:03/mile for at least a mile and/or have a current 10k PB under around 55 minutes.
45 Minute 10k Training Plan	Intermediate	45:00	7:15/mile / 4:30/km	4-week repeatable block	2–5	Best suited to runners who can already run close to 7:15/mile for at least a mile and/or have a current 10k PB under around 50 minutes.
40 Minute 10k Training Plan	Advanced	40:00	6:26/mile / 4:00/km	4-week repeatable block	3–5	Best suited to runners who can already run close to 6:26/mile for at least a mile and/or have a current 10k PB under around 45 minutes.
35 Minute 10k Training Plan	Advanced	35:00	5:38/mile / 3:30/km	4-week repeatable block	3–5	Best suited to highly trained runners who can already run close to 5:38/mile for at least a mile and/or have a current 10k PB under around 40 minutes.