Use this guide to find free 10K training plans that work with your schedule and help you reach your 10K race goals.

• How Long Does It Take to Train for a 10K?
• Free 10K Training Plans
• 10K Training Plan: Beginner
• 10K Training Plan: Intermediate
• 10K Training Plan: Advanced

When you’re considering how to train for a 10K, it’s important to know that the strategies that work best for you are likely to be different from the strategies that work best for another runner. That’s why there are a variety of running shoes, moisture-wicking socks, GPS watches, you name it.

Finding what works best for each of us is as personal as it gets, and the right 10K training plan is no different. There’s no “best way to train for a 10K” — it’s not one-size-fits-all. The best running training plan for you depends on your running level, your goals, your scheduling needs, and more.

How Long Does It Take to Train for a 10K?

The short answer is, it depends. While I believe an ideal training schedule for the 10K distance for most runners is 10 weeks, there are a number of plans that fall outside of this timeframe and running coaches who have different preferences. The right length also depends on your fitness level and race goals.

For example, while an eight-week plan may be enough to get most runners across the finish line, runners who are just starting out with a walk-run approach and want to run the full 10K may need additional weeks of training to accomplish that goal. Additionally, runners who are aiming to run a much quicker pace on race day compared to where they start their training benefit from a longer training schedule. The longer the plan, the more time you have to build your endurance and focus on your speed. That said, I’d advise against a plan longer than 16 weeks for the 10K distance to avoid burnout and minimize the risk of injuries from overtraining.

Free 10K Training Plans

While customized training plans and running coaches are able to provide you with the most personalized 10K training schedule, experienced running coaches and brands have published a variety of 10K training plans that meet the needs and fitness levels of nearly any runner, from couch-to-10K training plans to plans with more complex workouts geared toward intermediate and advanced runners. The challenge is finding the training schedule that’s best for you.

This guide is designed to help you navigate the free 10K training plans available online, with quick facts, workout descriptions, and direct links to each. Plans include an eight-week beginner plan from Women’s Running that includes three runs per week with flexibility to decide which days you complete them; an eight-week intermediate plan from Nike Run Club, with an optional audio pairing; and three 12-week plans from the Boston Athletic Association, one for each level, which include variations in the number of runs per week, intensity of speed workouts, and long run distances.

Not seeing one that you like? Download a free Running Lifestyle training plan template to create your own. But be sure to first read this guide on writing your own training plan!

Disclaimer: Before choosing to follow any training program or the training advice provided in this article, be sure to consult with your physician about your health and medical concerns. Completing the workouts detailed in these training plans, and any medical consequences that result, is at your own risk.

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10K Training Plan: Beginner

B.A.A. 10K Training Plan Level 1
This beginner 10K plan by the Boston Athletic Association is approachable for runners who are comfortable running 20-30 minutes before starting the plan. Rest days are scheduled for Mondays and Fridays, with cross-training on Wednesdays. Key workout days are Tuesdays and Saturdays and include timed interval and tempo sets that vary between 5K, 10K, and half marathon pace. Saturdays are the longer workout days, which reach 55-60 minutes in weeks eight, nine, and 10. (Reference this pace chart as needed.)

• Length: 12 weeks
• Weekly Runs: 4
• Longest Run: 60 minutes
• Level: Beginner

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Coach Jenny Hadfield’s Free 10K Walk-Run and Run-Walk Training Plans
For the 10K distance, Coach Jenny Hadfield has two training schedules that take the run/walk approach. Both include a rest day on Sundays and two strength training days (Tuesdays and Thursdays). The Walk-Run plan starts at two minutes running, two minutes walking for 40 minutes and increases the amount of time running throughout the plan to a run-walk ratio of 5:1. The Run-Walk plan starts with five minutes of running and one minute of walking, and it increases to a ratio of 8:1. (These plans are viewable on Coach Jenny Hadfield’s website; for downloadable versions, an email address is required.)

• Length: 10 weeks
• Weekly Runs: 4
• Longest Run: 56 minutes (Walk-Run); 64 minutes (Run-Walk)
• Level: Beginner

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Coach Jenny Hadfield’s Free 10K Beginning Run Plan
Coach Jenny Hadfield’s 10K Beginning Run plan includes only timed runs, which start at 30-40 minutes in week one and peak at a 65-minute long run in week eight. In addition to the Saturday long runs are runs ranging 30-45 minutes on Mondays, Wednesdays, and Fridays. Strength training days are on Tuesdays and Thursdays, and Sunday is a scheduled rest day. (This plan is viewable on Coach Jenny Hadfield’s website; for a downloadable version, an email address is required.)

• Length: 10 weeks
• Weekly Runs: 4
• Longest Run: 65 minutes
• Level: Beginner

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Jeff Galloway’s 10K Training Plan
For beginner runners who are comfortable running (or alternating between running and walking) for 20 to 25 minutes, Jeff Galloway’s 10K Training Plan is an approachable schedule to get you across the 10K finish line. There are three runs per week, including two runs for time (Tuesdays and Thursdays) and one long run for distance on Sundays. The longest run is 7 miles in week 10. Mondays, Wednesdays, and Fridays are intended for walks or cross-training workouts, and Saturday is a rest day. (To view the 10K plan, scroll down the page past Galloway’s 5K training schedule.)

• Length: 13 weeks
• Weekly Runs: 3
• Longest Run: 7 miles
• Level: Beginner

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Women’s Running 8-Week 10K Training Plan
If you want flexibility in which days of the week you run, the Women’s Running 8-Week 10K Training Plan is a great option. Rather than providing a full Monday through Sunday schedule, this plan includes three run workouts, leaving it up to you as to which days you complete them. Workouts are by distance, so runners should be comfortable running 3 miles at the start of the plan. The key workout each week varies between hill repeats and timed intervals. Note: While this plan provides scheduling flexibility, avoid running three days in a row and aim to have at least one rest day or easy cross-training day in between Run 2 and Run 3.

• Length: 8 weeks
• Weekly Runs: 3
• Longest Run: 6 miles
• Level: Beginner

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10K Training Plan: Intermediate

B.A.A. 10K Training Plan Level 2
The Boston Athletic Association’s Level 2 plan starts with a long run of 5-7 miles in week one. Rest days are scheduled for Mondays with an optional rest or cross-training day on Fridays. Key workout days are Tuesdays, Thursdays, and Saturdays and include timed intervals and tempo runs. Saturday is the longer of the three, with the full workout reaching 7-8 miles in week seven. With long runs reaching 9-11 miles on Sundays, runners will easily exceed 30 miles per week during this plan. (Reference this pace chart as needed.)

• Length: 12 weeks
• Weekly Runs: 5
• Longest Run: 9-11 miles
• Level: Intermediate

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Coach Jenny Hadfield’s Free 10K Intermediate Training Plan
The 10K Intermediate Training Plan by Coach Jenny Hadfield (the second-to-last plan on the page) dives in with 50-minute runs in week one. Wednesdays are speed workouts, and throughout the plan you’ll do three different workouts — 2 minutes fast, 4 minutes easy; 3 minutes fast, 3 minutes easy; 5 minutes fast, 2 minutes easy. There are four race simulations scheduled on your Saturday long runs. Tuesdays and Thursdays are strength training days, and Sundays are rest days. (This plan is viewable on Coach Jenny Hadfield’s website; for a downloadable version, an email address is required.)

• Length: 10 weeks
• Weekly Runs: 4
• Longest Run: 80 minutes
• Level: Intermediate

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Nike Run Club’s 10K Training Program
This 10K training plan is designed to be paired with the Nike Run Club training app’s audio version that guides you through workouts, but can also be completed on its own. There are five runs per week — two easy runs, two speed workouts, and a long run — and they are not assigned to specific days, providing scheduling flexibility. Speed days include a mix of interval, tempo, and fartlek workouts. These are a bit more complicated to follow than other plans (which is where the app’s audio guide can help). The plan includes a pace chart, a glossary of running workout terms, and motivational advice to keep you going. (Note: Click “Download Plan” to get the PDF; no email address required.)

• Length: 8 weeks
• Weekly Runs: 5
• Longest Run: 7 miles
• Level: Intermediate

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Women’s Running 10K PB Training Plan
This plan is geared toward runners who have run a few 10K races and are looking to run a personal best. Those following the Women’s Running 10K PB Training Plan should be comfortable jumping into speed workouts and a 60-minute long run in week one. Two speed workouts per week (Tuesdays and Thursdays) vary between hill workouts and intervals. There’s an easy 3-mile run on Saturdays, and the long runs on Sundays build to 90 minutes by week six. A dedicated cross-training day is on Fridays with an optional rest or cross-training day on Wednesdays. Mondays are scheduled rest days.

• Length: 8 weeks
• Weekly Runs: 4
• Longest Run: 90 minutes
• Level: Intermediate

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10K Training Plan: Advanced

B.A.A. 10K Training Plan Level 3
The Boston Athletic Association’s Level 3 plan is ideal for more experienced runners who are comfortable with higher mileage, as the plan will get up to about 40 miles per week. Choose between a rest or cross-training day on Mondays, and between an easy run or cross-training day on Fridays. Key workouts land on Tuesdays, Thursdays, and Saturdays, incorporating a variety of intervals and tempo runs. Saturday is the longest of the workouts, reaching about 9-10 miles in peak training weeks, and Sunday long runs get up to 10-12 miles. (Reference this pace chart as needed.)

• Length: 12 weeks
• Weekly Runs: 5-6
• Longest Run: 10-12 miles
• Level: Advanced

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Coach Jenny Hadfield’s Free 10K Advanced Training Plan
Scroll to the bottom of the page for Coach Jenny Hadfield’s 10K Advanced Training Plan. This one starts out with a 50-minute run on day one and a 70-minute long run in the first week. Wednesdays are speed workouts, and throughout the plan you’ll do four different workouts: 2 minutes fast, 4 minutes easy; 3 minutes fast, 3 minutes easy; 5 minutes fast, 2 minutes easy; 1 minute fast, 3 minutes easy. There are three race simulations scheduled for Saturday long runs. Tuesdays and Thursdays are strength training days, and Sundays are rest days. (This plan is viewable on Coach Jenny Hadfield’s website; for a downloadable version, an email address is required.)

• Length: 10 weeks
• Weekly Runs: 4
• Longest Run: 90 minutes
• Level: Advanced

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Women’s Running 8-Week 10K Training Plan
The Women’s Running advanced 10K plan includes six runs per week — two speed workouts (Tuesdays and Thursdays), a long run (Sundays), and three easy runs, with a rest day scheduled for Mondays. Long runs start at 8 miles in week one and peak at 11 miles in week five; two long runs include 2 miles at 10K pace. Speed workouts total between 5 and 8 miles, and include workouts such as 200-meter repeats, 8-minute repeats, hill repeats, and more. Total weekly mileage tops out around 37 miles in week five. (This PDF includes beginner and advanced options — follow the blue advanced workouts.)

• Length: 8 weeks
• Weekly Runs: 6
• Longest Run: 11 miles
• Level: Advanced

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Are we missing a free 10K training plan that should be added to this list? Let us know at [email protected].

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FIND MORE TRAINING TIPS FROM RUNNING COACHES:

8 Running Coaches Share Tips for Beginner Runners on How to Set Running Goals

10 Tips from Running Coaches on How to Increase Running Endurance

7 Running Coaches Share Recommended Cross-Training Workouts for Runners

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