10K training plans
Free 10k plans by length and by level. Every page has a week-by-week table from the plan generator and a prefilled form to rebuild it around your race date, run days and goal time. Printable, no signup.
Build your free 10k plan
Same engine as every plan on this site, but with your race date, your run days and your longest recent run. Prints to PDF, exports to your calendar. No signup.
How to train for a 10K with these plans
A 10K rewards consistency more than any single workout. Pick the plan length that fits your calendar, choose the beginner plan if the distance is new or the intermediate plan if you want a time, and rebuild it with the generator for your run days. The long run grows each week to a ceiling the engine sets for the distance, the weekly total rises gradually with a cutback every fourth week, and the last week is a short taper. Runners who have raced before get one interval session a week in the build and peak phases.
From 5K to 10K: what changes
The long run gets longer and one more easy day usually appears, and that is most of it. Race pace is a little slower per mile than your 5K pace, so the interval session uses longer repeats at a slightly gentler speed. If you have a recent 5K result, enter it in the generator: the plan predicts a 10K finish from it and sets training paces to match, and the 10K pace chart shows what that finish means per mile and per kilometer.
Frequently asked questions
How do I prepare for a 10K in race week?
Run short and easy, keep one run with a few pickups at goal pace, rest the day before, and eat the breakfast you have tested. The plan's final week is already cut down for you.
Can I use a 10K plan for a 10 mile race?
Not directly: the generator builds only 5K, 10K, half marathon and marathon plans. For ten miles, use a short half marathon plan and race a little faster than its goal pace.
General training guidance generated from the inputs, not medical advice. Check with a doctor before starting a new training program.