If you've decided to train for a 10k race or you're just looking into what it might take to complete one, great news! We've got free 10k training plans for every level of runner (including raw beginners!)

The free training plans on our website are adapted from the comprehensive and personalized training plans in our app that are written by coaches who know exactly what it takes for amateur runners to overcome challenges and reach their endurance race goals. 

All you have to do is scroll down to find your level (beginner, intermediate, or advanced) and choose a plan length that suits you. OR scroll down to find the plan lengths and choose based on the amount of time you have or want to train.

BEGINNER 10k training plans

A beginner runner is someone who is:

• brand new to running OR
• may be returning to running after a break OR
• is not too concerned about finish times OR
• simply doesn’t want a heavy training load

Here are the available free plans for beginner runners:

• Couch to 10k Training Plan‍
• 5k to 10k Training Plan
• 3 Week 10k Training Plan for Beginners
• 4 Week 10k Training Plan for Beginners
• 6 Week 10k Training Plan for Beginners
• 8 Week 10k Training Plan for Beginners
• 12 Week 10k Training Plan for Beginners
• 10k Training Plan for Beginners

INTERMEDIATE 10k training plans

You are an intermediate runner if you:

• are already comfortable running continuously for roughly 60 minutes
• are fairly comfortable running some fast intervals
• even if you've never actually done a race, you are not brand new to running

Here are the available free plans for intermediate runners:‍

• ‍10k Training Plan with Strength Training
• ‍ Intermediate 10k Training Plans
• 6 Week 10k Training Plan for Intermediate Runners
• 8 Week 10k Training Plan for Intermediate Runners
• 10k Trail Running Plan

ADVANCED 10k training plans

Advanced runners are runners who:

• have run for at least a year or two
• completed several running races before
• want a higher volume of training
• have the goal of pursuing their fastest possible time.

Here are the available free plans for advanced runners:‍

• Sub 50 Minute 10k Training Plan
• Sub 45 Minute 10k Training Plan
• Sub 40 Minute 10k Training Plan
• Advanced 10k Training Plan

10k Training Plans (by plan length)

• 3 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 4 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 5 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 6 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 7 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 8 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 9 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 10 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 11 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 12 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 13 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 15 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 16 Week 10k Training Plan (Beginner, Intermediate, Advanced)
• 6 Month 10k Training Plan (Beginner, Intermediate, Advanced)

To train for a full marathon, you can absolutely use any of the training plans above. But if you want a personalized training program that’s designed specifically for your own 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.