8 Week 10K Training Plan

8 weeks·4 days / wk·10k·intermediate

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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
02	Base: aerobic volume, hills and stridesLong run 7.5 mi	4 · 3 key	21 mi	Long run 7.5 mi
4 sessions Tue Oct 13 Hill repeats 8 × 60 s 4.5 mi Warm-up · 1.5 mi easy 8 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 15 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 16 Fartlek 7 × 1 min 4 mi Warm-up · 1.5 mi easy 7 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 18 Long run 7.5 mi 7.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
03	Build: VO2max intervals + thresholdLong run 8 mi	4 · 3 key	23 mi	Long run 8 mi
4 sessions Tue Oct 20 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Oct 22 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 23 Tempo 18 min 5 mi Warm-up · 1.5 mi easy 18 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Sun Oct 25 Long run 8 mi 8 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 6 mi	4 · 1 key	17 mi	Long run 6 mi
4 sessions Tue Oct 27 Easy + 6 strides 3 mi 3 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Oct 29 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 30 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 1 Long run 6 mi 6 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
05	Peak: 10K-specific paceLong run 9 mi	4 · 3 key	24.5 mi	Long run 9 mi
4 sessions Tue Nov 3 Intervals 3 × 2000 m 8 mi Warm-up · 1.5 mi easy + 4 strides 3 × 2000 m · @ race pace 7:43/mi, 1000 m jog recovery Cool-down · 1 mi easy Thu Nov 5 Easy run 2.5 mi 2.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 6 Tempo 19 min 5 mi Warm-up · 1.5 mi easy 19 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Sun Nov 8 Long run 9 mi 9 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Peak: 10K-specific paceLong run 9.5 mi	4 · 3 key	26 mi	Long run 9.5 mi
4 sessions Tue Nov 10 Intervals 3 × 2000 m 8 mi Warm-up · 1.5 mi easy + 4 strides 3 × 2000 m · @ race pace 7:43/mi, 1000 m jog recovery Cool-down · 1 mi easy Thu Nov 12 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 13 Tempo 21 min 5 mi Warm-up · 1.5 mi easy 21 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Sun Nov 15 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
07	Taper: volume down, race pace sharpLong run 7 mi	4 · 2 key	19.5 mi	Long run 7 mi
4 sessions Tue Nov 17 Intervals 4 × 1000 m 6 mi Warm-up · 1.5 mi easy + 4 strides 4 × 1000 m · @ race pace 7:43/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Nov 19 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 20 Easy + 6 strides 3 mi 3 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Sun Nov 22 Long run 7 mi 7 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
08	Race week — 10KRace 6 mi	4 · 1 key	9.5 mi	Race 6 mi
4 sessions Tue Nov 24 Easy + 4 strides 2.5 mi 2.5 mi easy · @ 9:28–10:25/mi 4 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Nov 26 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 27 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 29 Race day: 10K 6 mi 10K — target 47:58 · even pace 7:43/mi; first mile no faster than goal pace

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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