8 Week 10K Training Plan

8 weeks·4 days / wk·10k·intermediate

Weeks: 8
Sessions: 32
Peak week: 26 mi; week 6
Long run: 9.5 mi; week 6
Taper: 2 wk

BaseBuildCutbackPeakTaperRace

Paces assume an intermediate runner (VDOT 42). 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 7 mi	4 · 3 key	20 mi	Long run 7 mi
Tue Oct 6 Hill repeats 6 × 60 s 4 mi Warm-up · 1.5 mi easy 6 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 8 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 9 Fartlek 5 × 1 min 3.5 mi Warm-up · 1.5 mi easy 5 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 11 Long run 7 mi 7 mi steady · @ 9:28–10:25/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 7.5 mi	4 · 3 key	21 mi	Long run 7.5 mi
03	Build: VO2max intervals + thresholdLong run 8 mi	4 · 3 key	23 mi	Long run 8 mi
04	Cutback: absorb the trainingLong run 6 mi	4 · 1 key	17 mi	Long run 6 mi
05	Peak: 10K-specific paceLong run 9 mi	4 · 3 key	24.5 mi	Long run 9 mi
06	Peak: 10K-specific paceLong run 9.5 mi	4 · 3 key	26 mi	Long run 9.5 mi
07	Taper: volume down, race pace sharpLong run 7 mi	4 · 2 key	19.5 mi	Long run 7 mi
08	Race week — 10KRace 6 mi	4 · 1 key	9.5 mi	Race 6 mi

Your paces

Easy / long: 9:28–10:25/mi62–70% VO2max, conversational
Marathon (M): 8:25/mi
Threshold (T): 7:53/micomfortably hard, ~60 min race effort
Interval (I): 7:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 6:49/mishort fast reps, mile race pace
10K race pace: 7:43/mifinish 47:58

The numbers

About this plan

This 8 week 10k training plan opens with 20 mi in week 1 and peaks at 26 mi in week 6. Halfway, week 4 carries 17 mi with a 6 mi long run. That is 161 mi over 32 runs for an intermediate 10K runner. Cutbacks: week 4 (17 mi).

The long run tops out at 9.5 mi in week 6; 11 key sessions include 2 hill, 2 fartlek, 3 tempo and 4 interval workouts. Easy running at 9:28–10:25/mi is 63% of the 161 mi; 3 threshold sessions run at 7:53/mi. Peak weeks sharpen with 10K-pace intervals at 7:43/mi, backed by a 9.5-mi long run in week 6.

The 2-week taper takes race week to 9.5 mi, 63% under week 6's 26 mi, after 161 mi. On these numbers the 10K projects to 47:58, 7:43/mi from start to finish, off a 26-mi peak.

4 sessions and 20 mi open this 8-week plan, topped by a 7 mi Sunday.

Structure: base weeks 1–2 (20–21 mi), build week 3 (23 mi), peak weeks 5–6 (24.5–26 mi), taper week 7 (19.5 mi) and race week 8 (9.5 mi).

Questions

FAQ

How many miles a week is the 8 week 10k training plan?

20 mi in week 1, 17 mi by week 4 and 26 mi at the peak, week 6: 161 mi total.

How fast should easy runs be on the 8 week 10k training plan?

9:28–10:25/mi at VDOT 42, for 63% of 161 mi.

What is the longest run in the 8 week 10k training plan?

9.5 mi in week 6, up from 7 mi in week 1.

Can I run the 8 week 10k training plan on 3 days a week instead of 4?

24 runs instead of 32: switch to 3 days and the 9.5-mi long run stays.

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