5K to 10K Training Plan

8 weeks·3 days / wk·10k·beginner

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Weeks: 8
Sessions: 24
Peak week: 14.5 mi; week 6
Long run: 6 mi; week 3
Taper: 2 wk

BaseBuildCutbackPeakTaperRace

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: aerobic volume, hills and stridesLong run 4.5 mi	3 · 1 key	10.5 mi	Long run 4.5 mi
Tue Oct 6 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 Oct 8 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 11 Long run 4.5 mi 4.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
02	Base: aerobic volume, hills and stridesLong run 5.5 mi	3 · 1 key	11.5 mi	Long run 5.5 mi
3 sessions Tue Oct 13 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 15 Easy run 4 mi 4 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 18 Long run 5.5 mi 5.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
03	Build: VO2max intervals + thresholdLong run 6 mi	3 · 2 key	12.5 mi	Long run 6 mi
3 sessions Tue Oct 20 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 Oct 22 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 25 Long run 6 mi 6 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 4.5 mi	3 · 1 key	10 mi	Long run 4.5 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 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 1 Long run 4.5 mi 4.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
05	Peak: 10K-specific paceLong run 4.5 mi	3 · 2 key	13.5 mi	Long run 4.5 mi
3 sessions Tue Nov 3 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 Nov 5 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 8 Long run 4.5 mi 4.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
06	Peak: 10K-specific paceLong run 5.5 mi	3 · 2 key	14.5 mi	Long run 5.5 mi
3 sessions Tue Nov 10 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 Nov 12 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 15 Long run 5.5 mi 5.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
07	Taper: volume down, race pace sharpLong run 5.5 mi	3 · 2 key	13 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 · @ race pace 9:59/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Nov 19 Easy run 2 mi 2 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	Race week — 10KRace 6 mi	3 · 1 key	4 mi	Race 6 mi
3 sessions Tue Nov 24 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 Nov 26 Easy run 2 mi 2 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 29 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 5k to 10k training plan opens with 10.5 mi in week 1 and peaks at 14.5 mi in week 6. Halfway, week 4 carries 10 mi with a 4.5 mi long run. That is 90 mi over 24 runs for a beginner 10K runner stepping up from the 5K. Cutbacks: week 4 (10 mi).

The long run tops out at 6 mi in week 3; 4 key sessions include 4 interval workouts. At VDOT 31, 69% of the 90 mi run at 12:00–13:10/mi; 4 interval days use 9:15/mi. Peak weeks sharpen with 10K-pace intervals at 9:59/mi, backed by a 6-mi long run in week 3.

The 2-week taper takes race week to 4 mi, 72% under week 6's 14.5 mi, after 90 mi. Projected finish after 8 weeks and 90 mi: 1:02:05 for the 10K (9:59/mi).

The free first week of the 5k to 10k training plan totals 10.5 mi — Tuesday — easy + 4 strides, 2 mi; Thursday — easy run, 4 mi; Sunday — long run, 4.5 mi.

The phases run base weeks 1–2 (10.5–11.5 mi), build week 3 (12.5 mi), peak weeks 5–6 (13.5–14.5 mi), taper week 7 (13 mi) and race week 8 (4 mi).

Questions

FAQ

How many miles a week is the 5k to 10k training plan?

10.5 mi in week 1, 10 mi by week 4 and 14.5 mi at the peak, week 6: 90 mi total.

What pace are the easy runs on this 8-week 10K plan?

12:00–13:10/mi at VDOT 31, for 69% of 90 mi.

What is the longest run in the 5k to 10k training plan?

6 mi in week 3, up from 4.5 mi in week 1.

Can I run the 5k to 10k training plan on 4 days a week instead of 3?

32 runs instead of 24: switch to 4 days and the 6-mi long run stays.

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