10K Training Plan for Beginners

12 weeks·3 days / wk·10k·beginner

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDF Calendar Garmin TCXMissed a key session? Mark it and the plan re-balances.

Weeks: 12
Sessions: 36
Peak week: 14 mi; week 10
Long run: 5.5 mi; week 7
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Paces assume a beginner runner (VDOT 31). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: run/walk to continuous runningLong run 3.5 mi	3 · 1 key	8.5 mi	Long run 3.5 mi
Tue Oct 6 Run/walk 9 × (2 min + 1 min) 2 mi 5 min brisk walk 9 × 2 min run / 1 min walk · run at 12:00–13:10/mi or slower 4 × 15 s strides · relaxed and quick, walk back 5 min walk Thu Oct 8 Run/walk 13 × (2 min + 1 min) 3 mi 5 min brisk walk 13 × 2 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk Sun Oct 11 Long run/walk 15 × (2 min + 1 min) 3.5 mi 5 min brisk walk 15 × 2 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk
02	Base: run/walk to continuous runningLong run 4 mi	3 · 1 key	9 mi	Long run 4 mi
3 sessions Tue Oct 13 Run/walk 7 × (3 min + 1 min) 2 mi 5 min brisk walk 7 × 3 min run / 1 min walk · run at 12:00–13:10/mi or slower 4 × 15 s strides · relaxed and quick, walk back 5 min walk Thu Oct 15 Run/walk 9 × (3 min + 1 min) 3 mi 5 min brisk walk 9 × 3 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk Sun Oct 18 Long run/walk 13 × (3 min + 1 min) 4 mi 5 min brisk walk 13 × 3 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk
03	Base: run/walk to continuous runningLong run 4.5 mi	3 · 1 key	9.5 mi	Long run 4.5 mi
3 sessions Tue Oct 20 Run/walk 6 × (4 min + 1 min) 2.5 mi 5 min brisk walk 6 × 4 min run / 1 min walk · run at 12:00–13:10/mi or slower 4 × 15 s strides · relaxed and quick, walk back 5 min walk Thu Oct 22 Run/walk 7 × (4 min + 1 min) 2.5 mi 5 min brisk walk 7 × 4 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk Sun Oct 25 Long run/walk 12 × (4 min + 1 min) 4.5 mi 5 min brisk walk 12 × 4 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk
04	Cutback: absorb the trainingLong run 3.5 mi	3 · 1 key	8 mi	Long run 3.5 mi
3 sessions Tue Oct 27 Easy + 6 strides 2 mi 2 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 29 Easy run 2.5 mi 2.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 1 Long run 3.5 mi 3.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
05	Build: VO2max intervals + thresholdLong run 3.5 mi	3 · 2 key	10 mi	Long run 3.5 mi
3 sessions Tue Nov 3 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 9:15/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Nov 5 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 8 Long run 3.5 mi 3.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
06	Build: VO2max intervals + thresholdLong run 4.5 mi	3 · 2 key	11 mi	Long run 4.5 mi
3 sessions Tue Nov 10 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 9:15/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Nov 12 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 15 Long run 4.5 mi 4.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
07	Build: VO2max intervals + thresholdLong run 5.5 mi	3 · 2 key	12 mi	Long run 5.5 mi
3 sessions Tue Nov 17 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 9:15/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Nov 19 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 22 Long run 5.5 mi 5.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 4.5 mi	3 · 1 key	10 mi	Long run 4.5 mi
3 sessions Tue Nov 24 Easy + 6 strides 2 mi 2 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Nov 26 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 29 Long run 4.5 mi 4.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
09	Peak: 10K-specific paceLong run 4 mi	3 · 2 key	13 mi	Long run 4 mi
3 sessions Tue Dec 1 Intervals 3 × 2000 m 8 mi Warm-up · 1.5 mi easy + 4 strides 3 × 2000 m · @ race pace 9:59/mi, 1000 m jog recovery Cool-down · 1 mi easy Thu Dec 3 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 6 Long run 4 mi 4 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
10	Peak: 10K-specific paceLong run 5 mi	3 · 2 key	14 mi	Long run 5 mi
3 sessions Tue Dec 8 Intervals 3 × 2000 m 8 mi Warm-up · 1.5 mi easy + 4 strides 3 × 2000 m · @ race pace 9:59/mi, 1000 m jog recovery Cool-down · 1 mi easy Thu Dec 10 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 13 Long run 5 mi 5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
11	Taper: volume down, race pace sharpLong run 5.5 mi	3 · 2 key	12.5 mi	Long run 5.5 mi
3 sessions Tue Dec 15 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ race pace 9:59/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Dec 17 Easy run 1.5 mi 1.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 20 Long run 5.5 mi 5.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
12	Race week — 10KRace 6 mi	3 · 1 key	4 mi	Race 6 mi
3 sessions Tue Dec 22 Easy + 4 strides 2 mi 2 mi easy · @ 12:00–13:10/mi 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Dec 24 Easy run 2 mi 2 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 27 Race day: 10K 6 mi 10K — target 1:02:05 · even pace 9:59/mi; first mile no faster than goal pace

Your paces

Easy / long: 12:00–13:10/mi62–70% VO2max, conversational
Marathon (M): 10:46/mi
Threshold (T): 10:03/micomfortably hard, ~60 min race effort
Interval (I): 9:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 8:55/mishort fast reps, mile race pace
10K race pace: 9:59/mifinish 1:02:05

The numbers

About this plan

This 10k training plan for beginners opens with 8.5 mi in week 1 and peaks at 14 mi in week 10. Halfway, week 6 carries 11 mi with a 4.5 mi long run. That is 122 mi over 36 runs for a beginner 10K runner. Cutbacks: week 4 (8 mi) and week 8 (10 mi).

The long run tops out at 5.5 mi in week 7; 6 key sessions include 6 interval workouts. Easy running at 12:00–13:10/mi (VDOT 31) makes up 68% of the 122 mi. The first 3 weeks alternate running with one-minute walks; by week 4 the 10K runs are continuous.

The 2-week taper takes race week to 4 mi, 71% under week 10's 14 mi, after 122 mi. On these numbers the 10K projects to 1:02:05, 9:59/mi from start to finish, off a 14-mi peak.

Week 1, shown in full above, is 8.5 mi: Tuesday — run/walk 9 × (2 min + 1 min); Thursday — run/walk 13 × (2 min + 1 min), 3 mi; Sunday — long run/walk 15 × (2 min + 1 min), 3.5 mi.

The phases run base weeks 1–3 (8.5–9.5 mi), build weeks 5–7 (10–12 mi), peak weeks 9–10 (13–14 mi), taper week 11 (12.5 mi) and race week 12 (4 mi).

Questions

FAQ

How many miles a week is the 10k training plan for beginners?

8.5 mi in week 1, 11 mi by week 6 and 14 mi at the peak, week 10: 122 mi total.

What pace are the easy runs on this 12-week 10K plan?

12:00–13:10/mi at VDOT 31, for 68% of 122 mi.

What is the longest run in the 10k training plan for beginners?

5.5 mi in week 7, up from 3.5 mi in week 1.

Does the 10k training plan for beginners work with 4 runs a week?

48 runs instead of 36: switch to 4 days and the 5.5-mi long run stays.

Keep exploring

All running plans