10K Training Plan: 10-Week and 8-Week Schedules

The open basic version of this 10K training plan contains 10 weeks, 1–3 sessions a week and a longest session of 75 minutes. Compare the 8-week basic version below; neither is a 6-week schedule. Or let SportPlan build it around your schedule and race date.

6.2 miles / 10 km

10 weeks · 0.3–2.6 hours a week · 1–3 sessions per week · longest session 75 min

10K Training Plan: 10-Week and 8-Week Schedules

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Week-by-week schedule

10K Training Plan: 10-Week and 8-Week Schedules
Week	Phase	Sessions	Weekly total
Week 1	Base	Tue · Easy run · 30 min Thu · Recovery run · 20 min Sat · Easy run · 30 min	80 min · 3 sessions
Week 2	Base	Tue · Easy run · 30 min Thu · Easy run · 30 min Sat · Easy run · 40 min	100 min · 3 sessions
Week 3	Build	Tue · Easy run · 30 min Sat · Easy run · 50 min	80 min · 2 sessions
Week 4	Build	Tue · Recovery run · 20 min Fri · Easy run · 30 min Sun · Mobility · 30 min	80 min · 3 sessions
Week 5	Build	Tue · Easy run · 40 min Thu · Progression run · 30 min Sat · Long run · 60 min	130 min · 3 sessions
Week 6	Specific	Tue · Easy run · 40 min Thu · Fartlek run · 40 min Sat · Long run · 60 min	140 min · 3 sessions
Week 7	Specific	Tue · Easy run · 40 min Thu · Tempo or threshold run · 40 min Sat · Long run · 75 min	155 min · 3 sessions
Week 8	Specific	Tue · Easy run · 30 min Fri · Easy run · 30 min	60 min · 2 sessions
Week 9	Taper	Tue · Easy run · 30 min Sat · Easy run · 40 min	70 min · 2 sessions
Week 10	Taper	Tue · Recovery run · 20 min	20 min · 1 sessions

Compare the alternative schedule

8 weeks · 0.8–3.2 hours a week · 2–4 sessions per week · longest session 90 min

Compare the alternative schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	140 min · 4 sessions
Week 2	Base	Mon · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	110 min · 3 sessions
Week 3	Build	Mon · Easy run · 40 min Wed · Progression run · 30 min Fri · Long run · 75 min Sat · Strength · 30 min	175 min · 4 sessions
Week 4	Build	Mon · Easy run · 30 min Thu · Easy run · 30 min Sat · Mobility · 30 min	90 min · 3 sessions
Week 5	Specific	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 45 min	160 min · 3 sessions
Week 6	Specific	Mon · Easy run · 40 min Wed · Tempo or threshold run · 40 min Fri · Long run · 90 min Sat · Strength · 20 min	190 min · 4 sessions
Week 7	Taper	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 20 min	135 min · 3 sessions
Week 8	Taper	Mon · Easy run · 30 min Fri · Recovery run · 20 min	50 min · 2 sessions

Take this goal into the plan builder and choose the schedule that fits your week.

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Questions about this schedule

How long is this schedule?

The complete schedule contains 10 weeks.

How many sessions are scheduled each week?

The schedule contains 1–3 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 75 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.