6.2 miles · 10 weeks
10K training plan
The 10K rewards both speed and stamina, which makes it a great race to train for: long enough to need endurance, short enough to race often.
This sample is a 10-week plan for a runner at 18 miles a week over 4 runs. Intervals and tempo runs sharpen your speed, the long run builds to 8 miles, and weekly mileage peaks at 23 miles before a 1-week taper. Use the 10K run planner to fit one to your own date and schedule.
The plan
10K training plan: week by week
Intermediate runner, 4 runs a week, starting from 18 miles a week. 10 weeks to race day.
- 10
- weeks
- 23
- mi peak week
- 8
- mi longest run
- 192
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 18 mi | 5.5 mi | Steady run 3 mi |
| 2 | Base | 19.5 mi | 5.5 mi | Steady run 3 mi |
| 3 | Base | 21 mi | 6 mi | Steady run 3.5 mi |
| 4 | Buildrecovery | 15 mi | 4 mi | Intervals 3 mi |
| 5 | Build | 19.5 mi | 6.5 mi | Intervals 3 mi · Tempo run 3.5 mi |
| 6 | Build | 20.5 mi | 7 mi | Intervals 3 mi · Tempo run 3.5 mi |
| 7 | Build | 21.5 mi | 7.5 mi | Intervals 3 mi · Tempo run 3.5 mi |
| 8 | Peakrecovery | 16 mi | 5 mi | 10K-pace mile repeats 3 mi |
| 9 | Peak | 23 mi | 8 mi | 10K-pace mile repeats 3.5 mi · Tempo run 3.5 mi |
| 10 | Race week | 18 mi | 6.2 mi | Race week: easy runs, then race day |
Sample week
10K training plan: a peak week, day by day
Week 9 of 10, 23 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 9 of 10
Peak- MonRest
- Tue10K-pace mile repeatsGoal race effort3.5mi
- WedEasy runRPE 3 to 4 · conversational8mi
- ThuRest
- FriTempo runRPE 7 · comfortably hard, about one-hour race effort3.5mi
- SatRest
- SunLong runRPE 3 to 4 · conversational8mi
Who this plan is for
- You run a few times a week and want a faster 10K.
- You've run a 5K and want to step up.
- Your race is two to three months away.
How to adjust it
- New to running? Try the beginner 10K plan or start with a 5K.
- Add a recent 5K and the planner sets every pace.
- Have a goal time? Race-pace repeats use it.
Why this 10K training plan works
Speed work pays off
Intervals at 5K effort and 10K-pace repeats make race pace feel controlled.
Tempo builds stamina
A comfortably hard tempo run once a week helps you hold pace in the second half.
Long run stays modest
A 10K doesn't need marathon-style long runs. A steady weekly long run builds all the endurance you need.
Choose your plan
Every 10K plan
By level, length and goal. Each one opens in the builder ready to personalise.
10K training plan FAQ
How long does it take to train for a 10K?
Six to ten weeks for most runners who already run a few times a week. Newer runners may want 10 to 12 weeks.
What is a 10K run planner?
A tool that builds your 10K plan around your race date, current mileage, run days and level. PaceLadder's planner also gives you paces for every run.
How many miles a week to train for a 10K?
This sample peaks at 23 miles a week. Many runners train well on 15 to 30.
What's a good 10K time?
It depends on age and experience. Many recreational runners finish between 50 and 70 minutes. Run your own race.
Should my long run be longer than 6.2 miles?
A little longer helps. This sample peaks at 8 miles, so the race distance feels comfortable.
How should I pace a 10K?
Start controlled, settle into goal pace by the second mile, and push over the last two kilometres.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).