8-week 10k training plan
A beginner plan over 8 weeks, 3 runs a week, building to a 14 km long run. Tune it below, then see which clubs near you run on the same days.
Your 8-week schedule
6.5 km to start, up to 14 km in week 7, then a taper to race day.
Long-run distance builds from 6.5 km to a 14 km peak in week 7, then tapers to a 7.5 km run on race week.
Base Ease in and build the habit
Week 1 12.5 km
- Tue Easy 3 km
- Thu Tempo 3 km
- Sat Long run 6.5 km
Week 2 14.5 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 7.5 km
Week 3 recovery 12.5 km
- Tue Easy 3 km
- Thu Tempo 3 km
- Sat Long run 6.5 km
Build Stack on the distance
Week 4 19 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 10 km
Week 5 22 km
- Tue Easy 5.5 km
- Thu Tempo 5.5 km
- Sat Long run 11.5 km
Week 6 recovery 18 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 9.5 km
Peak Your longest run
Week 7 26.5 km
- Tue Easy 6.5 km
- Thu Tempo 6.5 km
- Sat Long run 14 km
Taper Back off so race day feels fresh
Week 8 14.5 km
- Tue Easy 3.5 km
- Thu Easy 3.5 km
- Sat Long run 7.5 km
Clubs that run on your training days
Pick your city above and we'll show clubs near you that meet on the days your plan already has you running.