A 10k is a medium-distance running race consisting of a timed 10km (6.2 miles) run. Learn more about this running distance and our top tips for race day with our beginner 10k training plan!
Like any running race, a 10k is about how fast you can cover a certain distance. For many beginner runners, a 10k may be their first or second-ever running race because of its relatively achievable distance. Twice the distance of a 10k is roughly equivalent to the length of a half marathon, but it will still take most beginner runners about an hour to complete. We’re here to give you the best beginner 10k training plan.
A 10k is a manageable distance for most beginner runners, even those who have just started running. If you pace your effort well, a new runner can complete a 10k with just 8 weeks of training.
In this post, we’ll give you two different training plans: an 8 week training plan for beginner runners, and a 12 week training plan for intermediate runners.
The 8 week structured training plan is designed for runners who can already run 30 minutes continuously. Whereas the 12 week training plan is designed for runners who can run 30 minutes continuously and have previously completed some structured run training.
If you are not able to run 30 minutes continuously yet, or are looking for a couch to 10k training plan, then head over to Learn to Run Training Plan for Beginners or check out our Total Beginner’s Guide to Getting Started Running.
First, here are a few key things that you need to know about 10k run training.
Beginner 10k Training Plan: General Program Components
As you jump into your beginner 10k training plan, you must follow several key principles. These will help you stay injury-free while also enjoying your run training. Our main goal is to help you have fun and enjoy your training, not slug through each workout.
First, you need to train for a minimum of eight weeks before your first 10k. Especially if you start training from nothing (i.e., you don’t run yet), your body needs time to adapt to training stimuli in a healthy and sustainable way. Regardless of your general fitness, start slowly.
Our beginner 10k training plans are designed specifically for athletes who can already run continuously for 30 minutes continuously. The focus of our 8 week training plan for beginner runners is to complete 10k, while the focus of our 12 week plan for experienced runners is to improve your 10k time. All of this is done through high-intensity interval work, tempo intervals, and long runs.
When it comes to your long runs, you should gradually increase the distance of these runs by 7-10% each week until you reach 12-15km. Over time, you are also increasing your training volume gradually. By the time you get to race day, 10k will feel easy!
Below are our 10k training plans for beginning runners. These training plans are based on our MOTTIV app, and thus, are more generic for endurance athletes.
Read on below, and you can find answers to frequently asked questions (FAQs) about 10k training for new runners. Details of the workouts below will be explained in the FAQs.
Beginner 10k Training Plans
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN 4km total in Zone 2 |
| Week 2 | Rest day | INTENSE RUN WITH HILL RUNNING 3km total with three sets of 1 min hill running (1 min at 90% on a hill then walk/jog for 3 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN 5km total in Zone 2 |
| Week 3 | Rest day | INTENSE RUN WITH SPRINTS 4km total with four sets of 10sec sprints (sprint for 10sec then walk/jog for 2 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN WITH TEMPO 6km total with two sets of 5 mins Tempo intervals (5 mins in Zone 3 then walk/jog for 2.5 mins) |
| Week 4 | Rest day | INTENSE RUN WITH HILL RUNNING 5km total with three sets of 1 min hill running (1 min at 90% on a hill then walk/jog for 3 mins) | Rest day | STEADY RUN 4km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN WITH TEMPO 7km total with three sets of 6 mins Tempo intervals (6 mins in Zone 3 then walk/jog for 3 mins) |
| Week 5 | Rest day | INTENSE RUN WITH SPRINTS 5km total with four sets of 20sec sprints (sprint for 20sec then walk/jog for 2 mins) | Rest day | STEADY RUN 4km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN WITH TEMPO 8km total with two sets of 8 mins Tempo intervals (8 mins in Zone 3 then walk/jog for 4 mins) |
| Week 6 | Rest day | INTENSE RUN 6km total with three sets of 3 mins Zone 4 intervals (3 mins in Zone 4 then walk/jog for 3 mins) | Rest day | STEADY RUN 5km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN 10km total in Zone 2 |
| Week 7 | Rest day | INTENSE RUN WITH SPRINTS 6km total with four sets of 30sec sprints (sprint for 30sec then walk/jog for 2 mins) | Rest day | STEADY RUN 5km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | LONG RUN WITH TEMPO 10km total with four sets of 5 mins Tempo intervals (5 mins in Zone 3 then walk/jog for 3 mins) |
| Week 8 | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | EASY RUN WITH SPRINT OPENERS 3km total with three sets of 10sec sprints at 90% (sprint for 10sec then walk/jog for 3 mins) | 10K RACE DAY |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN 4km total in Zone 2 |
| Week 2 | Rest day | INTENSE RUN WITH HILL RUNNING 3km total with three sets of 1 min hill running (1 min at 90% on a hill then walk/jog for 3 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN 5km total in Zone 2 |
| Week 3 | Rest day | INTENSE RUN WITH SPRINTS 4km total with four sets of 10sec sprints (sprint for 10sec then walk/jog for 2 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 6km total with two sets of 5 mins Tempo intervals (5 mins in Zone 3 then walk/jog for 2.5 mins) |
| Week 4 | Rest day | INTENSE RUN WITH HILL RUNNING 4km total with three sets of 1 min hill running (1 min at 90% on a hill then walk/jog for 3 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 6km total with three sets of 6 mins Tempo intervals (6 mins in Zone 3 then walk/jog for 3 mins) |
| Week 5 | Rest day | INTENSE RUN WITH SPRINTS 4km total with four sets of 20sec sprints (sprint for 20sec then walk/jog for 2 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 6km total with two sets of 8 mins Tempo intervals (8 mins in Zone 3 then walk/jog for 4 mins) |
| Week 6 (REST WEEK) | Rest day | INTENSE RUN 4km total with three sets of 3 mins Zone 4 intervals (3 mins in Zone 4 then walk/jog for 3 mins) | Rest day | STEADY RUN 3km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN 5km total in Zone 2 |
| Week 7 | Rest day | INTENSE RUN WITH SPRINTS 4km total with four sets of 30sec sprints (sprint for 30sec then walk/jog for 2 mins) | Rest day | STEADY RUN 4km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 8km total with three sets of 8 mins Tempo intervals (8 mins in Zone 3 then walk/jog for 3 mins) |
| Week 8 | Rest day | INTENSE RUN 4km total with four sets of 4 mins Zone 4 intervals (4 mins in Zone 4 then walk/jog for 2 mins) | Rest day | STEADY RUN 4km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 8km total with three sets of 10 mins Tempo intervals (10 mins in Zone 3 then walk/jog for 3 mins) |
| WEEK 9 | Rest day | INTENSE RUN WITH SPRINTS 4km total with five sets of 40sec sprints (sprint for 40sec then walk/jog for 2 mins) | Rest day | STEADY RUN 5km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 10km total with three sets of 10 mins Tempo intervals (10 mins in Zone 3 then walk/jog for 2.5 mins) |
| WEEK 10 | Rest day | INTENSE RUN 4km total with four sets of 4 mins Zone 4 intervals (4 mins in Zone 4 then walk/jog for 1.5 mins) | Rest day | STEADY RUN 5km total in Zone 2 | Rest day | STRENGTH TRAINING 30 mins strength training | MAIN RUN WITH TEMPO 12km total with three sets of 12 mins Tempo intervals (12 mins in Zone 3 then walk/jog for 2 mins) |
| WEEK 11 | Rest day | INTENSE RUN WITH SPRINTS 4km total with six sets of 40sec sprints (sprint for 40sec then walk/jog for 2 mins) | Rest day | STEADY RUN 5km total in Zone 2 | Rest day | LONG RUN 14km total in Zone 2 | MAIN RUN 14km total in Zone 2 |
| WEEK 12 | Rest day | STEADY RUN 4km total in Zone 2 | Rest day | STEADY RUN 4km total in Zone 2 | Rest day | STEADY RUN WITH SPRINT OPENERS 3km total with three sets of 10sec sprints at 90% (sprint for 10sec then walk/jog for 3 mins) | 10K RACE DAY |
Key Terminology for Beginner 10k Training Plan
There is a lot to unpack in our Beginner 10k Training Plans, and there may be some terms that you don’t recognize. Below, we summarized all of the main terms from our training plans, including specific instructions for certain interval sessions. You can find more information on these workouts in the MOTTIV training app.
- Zone 2: the most important training zone for endurance athletes that stimulates fitness gains and mitochondrial growth, without building up a significant amount of blood lactate. In other words, Zone 2 is the best training zone for stimulating aerobic fitness gains without overtaxing your body. We spent an entire podcast covering Zone 2 which you can check out here. In Zone training, Zone 2 is 60-70% of your maximum heart rate (HRmax), or 2-4 out of 10 on the RPE scale.
- Zone 3 (Tempo): a moderate exercise intensity that is between your aerobic threshold (Zone 2) and anaerobic threshold (Zone 4). Tempo pace can be very draining, and it builds up a significant amount of lactate in your muscles. But if you are well-trained, you can hold your Tempo pace for a few hours. Thus, long-distance triathletes target their Tempo pace/heart rate throughout the swim, bike, and run. In Zone training, Zone 3 is 70-80% of your maximum heart rate (HRmax), or 5-6 out of 10 on the RPE scale.
- Zone 4 (Lactate Threshold): around the mid-point of Zone 4 is your lactate threshold, which is the point that blood lactate begins to build up at an unsustainable pace. Zone 4 is a very hard pace that is between a sprint and your Zone 3 pace. Most Zone 4 workouts consist of intervals that are just 5-10 in length. In Zone training, Zone 4 is 80-90% of your maximum heart rate (HRmax), or 7-9 out of 10 on the RPE scale.
- Steady Run: run done at a consistent pace in Zones 1 and 2. These runs should feel relatively easy and you should finish the session feeling like you could’ve done more.
- Intense Run (Hill Running): running interval session that includes sections of hill running/sprints and walking/jogging recovery intervals. Find a nearby hill (4-10% grade) that you can jog to as a warm-up. Perform the hill repeats as prescribed in the training plan. These intervals work best when you use the same hill repeatedly rather than trying to run on a hilly loop. Make sure to warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.
- Intense Run (Sprints): running interval session that includes sections of sprinting and walking/jogging recovery intervals. Sprints should be done on a flat road or track. Perform the sprints as prescribed in the training plan. Make sure to use perfect running form during each sprint. Warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.
- Intense Run: running interval session that includes sections of hard running and walking/jogging recovery intervals. These sessions include Zone 4 intervals which are just below your anaerobic threshold. Perform the Zone 4 intervals as prescribed in the training plan. Make sure to use perfect running form during each effort. Warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.
- Strength Training: specific strength training sessions designed for runners and triathletes which you can find in the MOTTIV training app.
- Main Run: a steady run with the added challenge of stretching your endurance. Done in Zones 1 and 2, a Main Run should feel relatively easy except for the final part of the session where you are stretching your endurance capacity. As you can see in the training plan, each week’s main run is about 5-10% longer than the week before.
- Main Run (Tempo): a steady run with Tempo intervals which are done at a Zone 3 pace. In addition to stretching your endurance capacity, these sessions include Zone 3 Tempo intervals with walking/jogging recovery intervals. Ensure that you keep perfect running form throughout each Tempo interval. Warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.
How should I train for a 10k?
The majority of your training program in the 10k plan should be done at a low intensity. It doesn’t matter what your average running pace is. Focus on your heart rate and rate of perceived exertion (RPE).
Low intensity training is Zones 1 and 2, or a 1–4 on the RPE scale. This pace should feel relatively easy, and you should be able to hold a conversation while running in Zones 1 and 2.
If you have to walk to get your heart rate back into Zone 2, don’t sweat it! Walking is still training, and your heart muscles don’t care about your running pace. If you are exercising your heart in Zone 2, it doesn’t matter how fast or slow you go.
For those who struggle to run with their heart rate in Zone 2, we recommend making your Long Runs an intense hike on a mainly off-road trail. Having your focus on the trail and its terrain will help you slow down and keep your heart rate in Zone 2 whether you are walking, jogging, or running. Plus, steep sections of trail may even force you to slow down to a walk, bringing your heart rate down naturally.
Learn more about heart rate in our guide for absolute beginners: Everything You Need to Know About Heart Rate Training Zones.
The purpose of low intensity (Zone 1-2) training is not to make you fast. Instead, it is meant to build up your mitochondria which is done best in Zone 2. With low intensity training, you are building your ability to run or walk continuously at a comfortable pace for an extended period of time.
Strength training is a crucial part of any endurance sport training plan, including our beginner 10k training plans. Studies show that strength training makes you more likely to increase your endurance performance, as well as stay injury-free.
In our Mottiv training app, we provide 30-minute sessions up to 3 times per week. These are intense and will leave you feeling fit, confident, and accomplished. You can fit these strength training sessions into your 10k training plan any days except for Tuesday or Saturday. You want to be fresh for your high-intensity workouts and long runs.
Do I need to do running intervals to train for a 10k?
While you can certainly get by without performing high intensity interval training (HIIT), you are missing out on a massive chunk of potential fitness gains by only training in Zone 2.
Early in your training schedule, you should include sprints to build the neuromuscular ability to turn your legs over as quickly as possible. This unlocks your ability to run fast. Without sprint training, you will learn to run 10k at a steady pace, but it will be almost impossible to improve your run times without speed work.
We recommend easing into sprint training in the third week of our 10k training plans. It begins with 10-second sprints with brisk walking or jogging breaks in between.
Then, we progress to hill running, which should be done on a moderate incline.
We also include tempo runs in our beginner 10k training plans, which are longer runs with tempo (Zone 3) intervals lasting 5-8 minutes, depending on the week. Tempo intervals should be done at a challenging but sustainable pace. You should be breathing heavily but not gasping for air. Tempo is just above your Zone 2 but still below your lactate threshold.
Sources
- Complete Beginner’s Guide to Running
- Best Running Shoes for Beginners
- Influence of the Heel-to-Toe Drop of Standard Cushioned Running Shoes on Injury Risk in Leisure-Time Runners: A Randomized Controlled Trial With 6-Month Follow-up
- Maximal running shoes may increase injury risk to some runners
- Influence of Shoe Mass on Performance and Running Economy in Trained Runners
- Everything You Need to Know About Heart Rate Training Zones
- Best Triathlon Watches for Beginners
- Is changing footstrike pattern beneficial to runners?
- Rearfoot striking runners are more economical than midfoot strikers
- 9 Biggest Heart Rate Training Mistakes Triathletes Make
- Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity
- Zone 2 Triathlon Training