5K to 10K Training Plan

8 weeks·3 days / wk·10k·beginner

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
Weeks 2–8 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Base: aerobic volume, hills and stridesLong run 5.5 mi	3 · 1 key	11.5 mi	Long run 5.5 mi
03	Build: VO2max intervals + thresholdLong run 6 mi	3 · 2 key	12.5 mi	Long run 6 mi
04	Cutback: absorb the trainingLong run 4.5 mi	3 · 1 key	10 mi	Long run 4.5 mi
05	Peak: 10K-specific paceLong run 4.5 mi	3 · 2 key	13.5 mi	Long run 4.5 mi
06	Peak: 10K-specific paceLong run 5.5 mi	3 · 2 key	14.5 mi	Long run 5.5 mi
07	Taper: volume down, race pace sharpLong run 5.5 mi	3 · 2 key	13 mi	Long run 5.5 mi
08	Race week — 10KRace 6 mi	3 · 1 key	4 mi	Race 6 mi

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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