If you’re looking to train for a 10k race, you’re in the right place because this article will provide you with a 10k training plan to get you over the finish line!

This training plan is designed for runners to complete over 8 weeks (2 months). To start this plan, you'll need to be to be able to run for at least 60 minutes continuously and be comfortable running fast intervals.

‍If you're not at that stage yet, check out our longer plans for beginner runners in the menu (including a Couch to 10k plan if you're really brand new to running), which will give you much more time to work up to the distances you'd be required to run in this training plan. You can scroll down to use the "How Long Do I Need To Train" calculator to figure out which of our free plans on the blog might be more appropriate for you.

This plan is adapted from the training plans in our app that are written by coaches who know exactly what it takes for amateur age group runners to overcome challenges and reach their endurance race goals. 

You don’t need anything to start besides a good pair of running shoes, but if you're not even sure what a "good" running shoe is, check out our guide to the best shoes for beginner runners.

In this post you will learn:

• How long is a 10k
• What’s an average finish time for a 10k
• How to train for a half marathon as a beginner runner
• What’s a good half marathon finish time
• How long you should train for a 10k race
• What is your 10k pace
• What is a 10k training program

To train for this 10k, you can absolutely use the training plan below. But if you want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized plans than we can include in a blog post.

Training Tips to Successfully Train for a 10k

Before diving into the training plan we need to provide some training tips that will help you prepare for the race successfully, while avoiding a lot of the pitfalls that runners encounter.‍

How Long is a 10k?‍

The first place to start is by answering the question, “How many miles is a 10k?” A 10k race is 10 kilometers, which is 6.2 miles. But what is an average 10k finish time? Enter your age and gender into the calculator below to find out what’s a good finish time in the half marathon for your age group.

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How Much Do You Need to Train for a 10k?

Knowing your weekly mileage (how many miles per week you should run in training) depends on your race distance, your athletic background, and your goals. It’ll take more training if you don’t have any endurance sports background and you want to win a marathon than if you’re previously an elite endurance athlete who just wants to finish a 5k. Use the calculator below to get a sense of our recommended training time and miles a week required to meet your goals.

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What Gear Do You Need to Train for a 10k?

There are two items that we recommend all runners have to prepare for a 10k: proper running shoes like we mentioned in the intro to this article, and a strap based heart rate monitor (specifically a chest strap or an upper-arm strap that will feed your heart rate data to a smartwatch like a Garmin).  

We do not recommend tracking your heart rate using a watch exclusively (most watches, including Apple Watches, can track your heart rate). Watches have been shown to be incorrect by as much as 30% because they jostle around on your arm with every foot strike on the ground. Heart rate straps are much more secure and provide a far more accurate number.

Heart Rate Training Zones for Running

Our training plans are based on a pyramidal model of training (similar to terms you may have heard such as polarized training, 80/20 running, and the Maffetone Method, but with improvements) where 70-80% of the training is done at low intensity, in heart rate zones 1 and 2. Studies have shown that all athletes will perform better when performing the bulk of their training at a low intensity. It may be difficult to run in Zone 2 at first, and you may need to switch between walking and running to keep your heart rate under your personal cap, but you'll have much better results in the long run if you stick with it and train at a low intensity.

(And it won't take long before you don't need to walk anymore, but can still keep your HR under your Z2 cap.)

Low intensity running should always be dictated by heart rate, and never pace.

Low Intensity Running

If you want to diver further into what HR zone training is all about, here’s an article that goes into great detail on heart rate training zones and why we use them.

You can also calculate your heart rate training zones with this calculator.

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10k Training Paces

While we just talked about doing most of your training at a low, Zone 2 pace, your interval running workouts, also known as “speed work”, should be done using pace as opposed to heart rate. Pace is better than heart rate for intense runs because heart rate will lag by 60-120 seconds while your running pace is instant.

Use this calculator to calculate your run training pace per mile and kilometer (note this is different than the pace you'll run in the race itself).

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10k Race Pace

Workouts in a good training plan will also have race pace intervals where you’ll develop the ability to run fast without getting tired. You can use the calculator below to calculate your approximate 10k race pace for these intervals.

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What to Eat When Training for a 10k Race

What you eat before running, during your training runs, during your races, and what you take for hydration will make the workouts you perform far more effective. Physiologists we’ve worked with believe that proper nutrition and hydration can generate the same race results with half the training. This article discusses what to eat before your race, and this article explains what you should eat during your race.

Check out the example workout below from one of our marathon training plans. You can see that every workout in our app comes with personalized nutrition guidance for your pre and during workout nutrition to maximize the workout effectiveness.

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Rest & Recovery

Your training plan will have complete rest days. Also, every third or fourth week will be a rest week with reduced training hours. It’s critical that you take your off days to truly rest and recover. If you do a pile of heavy yard work, or spend the recovery days on your feet walking around a mall, you won’t be resting and you won’t actually be improving from your training.

Remember that WORKOUTS + REST = PROGRESS, so take rest days seriously to make sure you avoid overtraining and actually progress in your training.

Taper Week

‍The training plan will have a taper period in the week prior to race day where training volumes will be reduced by roughly 50-60%, while some intense bursts of speed will be maintained. This process will allow your body to flush out all the training fatigue, and have lots of energy in the race. Take the taper process seriously, resting and sleeping as much as possible during taper week.

8 Week 10k Training Plan

The run training plans in our app (which the below plan is adapted from) are written by the excellent coaches at Run Free Training who know what it takes to help amateur athletes reach their goals.  While the coaches are elite runners themselves, they have a great understanding of how to create training plans that are time efficient and overcome the obstacles most age group runners face in their training.

Before we get into the plan itself, it's important to understand the types of workouts are that you'll be doing.

You'll see these types of workouts in the training plan:

Long Run (50mins - 105mins)

‍The most important run in a run training plan is the weekly long run that most runners do on the weekend when they have more time available. The long run is low intensity, building up gradually. This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race.  You can learn all about the long run, how to execute it well, and what to eat before and during the long run in this article.

Interval Run (40-80mins)

‍The second most important run in a run training plan is a weekly interval run, which we call the “Intense Run” in our training plans. Most athletes do this run during the weekday.  The interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run, and what to eat before and during the workout to get the most out of it in this article here.

Tempo Run (45mins - 2hrs)

The weekly tempo run (which we call the "Steady Run" in our plans) bridges the gap between the endurance you’ll build in the long run, and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article here.

8 Week 10k Training Plan

• Week 1. Begin 10k Training. (2:45-3:35hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (30-40mins): 
•     Warm Up. 5 minutes of easy jogging with 5 minutes of running drills. Include 5x50m strides building to Zone 4 RPE 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 minutes of easy jogging to cool down 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 5 times: 5 minutes running steady at tempo effort in Zone 3 with 1 minute easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-70mins):
•     Easy running at Zone 2 heart rate
• Week 2. Build Endurance & Speed. (3:40-4:40hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 2 kilometres at goal 10k race pace with 2.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (65-85mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat twice: 20 minutes running steady at tempo effort in Zone 3, 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (70-80mins):
•     Easy running at Zone 2 heart rate
• Week 3. Build Endurance & Speed. (3:50-4:55hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k race pace with 1.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (55-75mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 4 times: 12 minutes running steady at tempo effort in Zone 3 with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (90-105mins):
•     Easy running at Zone 2 heart rate
• Week 4. Recovery Week. (3:00-4:05hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (45-65mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 10 times: 1 minute uphill Zone 5 effort with an easy walk/jog down the hill to recover
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 8 minutes running steady at tempo effort in Zone 3 with 2 minutes easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-75mins):
•     Easy running at Zone 2 heart rate
• Week 5. Adapt to New Training Load. (3:30-4:35hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (65-85mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 15 minutes at a fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-75mins):
•     Easy running at Zone 2 heart rate
• Week 6. Peak 10k Training. (3:20-4:25hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (40-60mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 10 times: 1k at goal 10k race pace with 1.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at a fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (85-100mins):
•     Easy running at Zone 2 heart rate
• Week 7. Final Peak 10k Training Week. (4:05-5:15hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-75mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (70-90mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at a fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (90-105mins):
•     Easy running at Zone 2 heart rate
• Week 8. Taper Week. (2:05-2:45hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (40-60mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at goal 10k race pace with 2.5 minutes easy jogging/walking recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 12 minutes at a fast Zone 4 tempo effort 1 minute easy jogging/walking recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Easy Run (15mins): 
•     Run for 15 minutes at an easy effort except for a few race priming efforts
•     Priming Efforts. Repeat 3 times: 1 minute at race effort, taking whatever rest you need between efforts to feel totally recovered
•   Saturday. Easy Run. (10mins):
•     Easy running at to prepare for race day 
•   Sunday. Race Day!!
•     You’re ready to nail this 10k!!

WRAP UP

Once you've achieved your race goal, it might be time to move on and start training for your first half marathon, or try to go even faster in a 10k race.  We find that this training plan will set you up with the skills and confidence to tackle any running race you want.

If you're looking to set big personal goals, and you want the best for your body, check out our app with unlimited options for half marathon training. You can choose a training plan setup that's personalized specifically for you, and will get you training as well as you could possibly imagine.

You're ready to take on that big challenge, and when you train with MOTTIV, you're ready for race day!