10K training plan

Before you start

This plan assumes you can run, or run-walk, for 20 to 30 minutes without stopping. If you can't yet, spend four to six weeks building up with run-walk intervals first, for example one minute running and one minute walking, gradually running for longer.

Decide which goal you have, because the training differs:

• Your first 10K: three runs a week, building the time you can run comfortably.
• A faster 10K: four or five runs a week, with a weekly interval session and a tempo run.

8-week outline for a first 10K

8-week outline for a 10K PB

A typical PB week

Goal pace

The pace you need to hold, per kilometre, to finish under each time:

Most of your running should be well slower than this. Easy runs build the engine; the interval and tempo sessions teach you to use it.

Race day

• Warm up with 10 minutes of easy jogging and a few strides, especially if you are chasing a time.
• Start a little slower than goal pace for the first kilometre. The crowd will pull you along too fast.
• Aim for even splits, and save your hardest running for the last two or three kilometres.
• You don't need gels for a 10K. Eat a normal breakfast two to three hours before the start.

Strength and form

Two short strength sessions a week make the training easier to absorb and help keep niggles away. The home strength guide for runners has a 25-minute routine. If you want to check how you run, a running form analysis from a phone video shows your cadence and posture.

After your 10K

Once 10 km feels comfortable, the half marathon is the natural next goal.

How SportMentor builds your 10K plan

Tell your mentor your 10K goal, the date of your race and how many days a week you can run. It builds the plan from your own training, whether that comes from Garmin, COROS, Polar, Suunto, Intervals.icu, Strava or Fitbit, or from runs you log yourself, sets your paces from what you are actually running, and adjusts it each week.

• Starting from run-walk? The plan starts there and builds at your pace.
• Missed a week? The weeks ahead adjust instead of pretending it didn't happen.
• Guided home strength sessions are built in, matched to your kit.

There is no subscription. Sign up free, get a free credit to try it, and after that you pay only for what you use.

Build my 10K plan →

Questions runners ask

How long does it take to train for a 10K?

About eight weeks if you can already run for 20 to 30 minutes without stopping. If you are starting from nothing, add four to six weeks of run-walk first. If you already run regularly and want a faster time, eight weeks of focused training is enough for a good PB.

Can I run a 10K as a beginner?

Yes. The 10K is a very good first race goal. You can run-walk it, and many people do. Build up to running 60 to 70 minutes at an easy pace before race day and you will finish.

What is a good 10K time?

For a first 10K, finishing comfortably is a good time. Many recreational runners finish between 50 and 70 minutes, and under 50 minutes is a common goal for regular runners. Compare yourself with your last race, not with the person next to you.

How many days a week should I run?

Three runs a week is enough for a first 10K. Four or five, with one faster session, suits runners chasing a PB. Add one or two short strength sessions if you can.

Should I walk during a 10K?

If you have trained with run-walk, use it on race day too. Walk early and on purpose, for example one minute every kilometre, rather than waiting until you have to.

This guide is general training information, not medical advice. Check with your doctor before you start running, especially if you have a heart condition, an injury or another health concern.