A complete 8-week 10K training plan for beginner and intermediate runners. Build from 5K fitness to a strong 6.2-mile race-day performance with this structured schedule.
Medical disclaimer: The training information in this article is for educational purposes only and does not constitute medical advice. Consult a licensed healthcare provider or sports medicine professional before beginning any new training program, particularly if you have a pre-existing health condition, injury history, or have been inactive for an extended period.
The 10K — 6.2 miles — is one of the most satisfying race distances in running. It is challenging enough to require real training but short enough that you do not need months of preparation. Whether you have just finished your first 5K and want to go further, or you are an experienced runner looking to set a new PR, this 8-week 10K training plan has two tracks: one for beginners stepping up from 5K fitness and one for intermediate runners looking to race faster.
Who Is This Plan For?
Beginner track: You can currently run 3–4 miles without stopping and have completed a 5K race or informal 5K distance. You are ready to build toward 6.2 miles over the next 8 weeks.
Intermediate track: You run 20–30 miles per week consistently and have a 5K time under 28 minutes. You want to race the 10K distance at a competitive effort.
8-Week 10K Training Plan — Beginner Track
Four runs per week, building long run distance and total volume gradually.
Weeks 1–2: Base Building
- Tuesday: 3 miles easy
- Thursday: 3 miles easy
- Saturday: 4 miles easy (long run)
- Sunday: 2 miles very easy or rest
Weeks 3–4: Building to 5 Miles
- Tuesday: 3 miles easy
- Thursday: 3.5 miles with last mile at goal 10K effort
- Saturday: 5 miles easy (long run)
- Sunday: 2 miles very easy or rest
Weeks 5–6: Building to 6+ Miles
- Tuesday: 4 miles easy
- Thursday: 4 miles with middle 2 miles at goal 10K pace
- Saturday: 6 miles easy (long run)
- Sunday: 2–3 miles very easy or rest
Week 7: Peak Week
- Tuesday: 4 miles easy
- Thursday: 4 miles with 3 miles at goal 10K pace
- Saturday: 7 miles easy (long run)
- Sunday: Rest
Week 8: Taper and Race
- Tuesday: 3 miles easy
- Thursday: 2 miles easy with 4 × 30-second strides
- Saturday: Rest
- Race Day: Run your 10K!
8-Week 10K Training Plan — Intermediate Track
Five runs per week with structured speed work. Assumes a current 5K time of 25–28 minutes.
Weeks 1–2: Speed Foundation
- Monday: Rest
- Tuesday: 5 miles easy
- Wednesday: 5 miles with 4 × 800m at 5K pace (90-sec recovery)
- Thursday: 4 miles easy
- Friday: Rest
- Saturday: 7 miles easy
- Sunday: 3 miles easy
Weeks 3–4: Tempo Development
- Tuesday: 5 miles easy
- Wednesday: 6 miles with 3-mile tempo at 10K goal pace
- Thursday: 4 miles easy
- Saturday: 8 miles easy
- Sunday: 3 miles easy
Weeks 5–6: Race-Specific Work
- Tuesday: 5 miles easy
- Wednesday: 7 miles with 4-mile tempo at 10K goal pace
- Thursday: 4 miles easy
- Saturday: 9 miles easy
- Sunday: 3 miles easy
Week 7: Peak Week
- Tuesday: 5 miles easy
- Wednesday: 6 miles with 3 × 1 mile at 10K goal pace (2-min recovery)
- Thursday: 4 miles easy
- Saturday: 9 miles easy
- Sunday: 3 miles easy
Week 8: Taper and Race
- Tuesday: 4 miles easy with 4 × 30-second strides
- Wednesday: 3 miles easy
- Thursday: 2 miles easy
- Friday–Saturday: Rest
- Race Day: Run your 10K!
Training in Florida Heat
Florida runners training for a fall or winter 10K often do their hardest training weeks in summer heat. Run tempo workouts and quality sessions in the early morning — ideally before 7 AM from June through September. Your paces will be slower than race-day equivalents. That is expected. Trust the effort, not the numbers on your watch.
Find a 10K Race in Florida
The Run Florida Run 10K race calendar lists upcoming 10K races across the state. Central Florida runners can target the Winter Park Road Race 10K in April, one of Florida's most iconic and scenic road races. If you are ready to go further, check out our 13-week half marathon training plan as your next step up.