Categories / Running & athletics
10K Training Plan
Structured 8-12 week build to a 10 km race.
How to start
You should be able to run 5 km non-stop first. Then follow an 8 to 12 week plan of three or four runs a week: easy runs plus one longer run that grows each week.
How to progress
Raise the length of your long run by about a kilometre every week or two, with an easier week every fourth week. Keep most runs easy.
What the evidence says
Evidence: limited
We found no trials comparing 10K plans. The general running evidence applies (see Jogging). A review of 36 studies of 23,047 runners found that 26% sustained a running injury, and that evidence linking injuries to weekly distance, intensity or sudden increases in training was conflicting. So common rules of thumb, such as the "10% rule", are not firmly supported.
Take care: Injuries are common in plan-following runners. Rest when you need to, and do not try to make up for a missed run by doubling the next one.
Sources
12-week starter plan
Start once you can run 5 km. Three easy runs and one long run a week. The long run grows and week 12 is race week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 9 METs (Running at a steady pace (about 5.5 to 6 mph)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Run your long run slowly: it is about time on your feet.
- Practise your race-day breakfast and kit in training.
- Take an easy week every fourth week.
Common mistakes
- Racing every run.
- Increasing the weekly distance by too much, too fast.
- Trying new shoes or kit on race day.
Kit and cost
Low to moderate Approximate UK prices.
- Running shoes, replaced every 300 to 500 miles (about £60 to £140)
- A running watch or app
- Race entry (about £20 to £40)
Frequently asked questions
How long does it take to train for a 10K?
If you can already run 5 km, about 8 to 12 weeks of steady training.
How far should my longest run be?
Many plans peak at 8 to 10 km, but you do not need to run the full distance in training.
Do I need to run four times a week?
Three runs a week is enough for most people. A fourth short, easy run is optional.
What is the 10% rule?
The idea of raising weekly distance by no more than 10%. The evidence for it is weak, but gradual increases are still sensible.
Good for: Heart & fitness Endurance
Compare with similar options
| 10K Training Plan | Jogging | Couch to 5K | parkrun | |
|---|---|---|---|---|
| Typical session | 45 min × 4/wk | 30 min × 3/wk | 30 min × 3/wk | 40 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Free | Free |
| Equipment | No equipment | No equipment | No equipment | No equipment |
| Impact | High impact | High impact | High impact | High impact |
| Fitness needed | Moderate fitness | Some fitness | Any level | Any level |
| Evidence | limited | moderate | limited | limited |