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10-Week 10K Training Plan

Every run written out, week by week

Before you start: This is a general training plan, not medical or personalised advice. If you have any health condition, are pregnant, or are returning from injury, check with your doctor first. Stop and get checked if you have chest pain, dizziness, unusual breathlessness, or sharp pain.

Who This Is For

You can run about 30 minutes (or 5K) without stopping, and you want to finish your first 10K feeling strong. The plan uses 4 days a week: 3 runs plus 1 optional strength session. Times are used instead of distances so it works at any pace.

Run Types

Easy (E): conversational pace, effort 3–4/10. Full sentences.
Tempo (T): comfortably hard, effort 6–7/10. Short phrases only.
Long (L): easy pace, just longer. Walk breaks are fine.
Strides: 20-second smooth, quick runs (not sprints) with 60 seconds walk/jog between. Done at the end of an easy run.
Strength (S): 20 minutes — squats, lunges, calf raises, glute bridges, side planks (2–3 rounds).

Every tempo session starts with 10 min easy warm-up and ends with 5–10 min easy cool-down (included in the totals below).

Suggested layout: Tue run, Thu run, Sat strength (optional), Sun long run. Rest on other days, or walk.

Week 1 — Settle In

Tue: E 30 min
Thu: E 25 min + 4 strides
Sat: S
Sun: L 40 min

Total running ≈ 95 min

Week 2 — Build

Tue: E 30 min
Thu: T — 10 min E, 2 x 5 min T (2 min easy jog between), 8 min E (30 min)
Sat: S
Sun: L 45 min

≈ 105 min

Week 3 — Build

Tue: E 35 min
Thu: T — 10 min E, 3 x 5 min T (2 min jog between), 6 min E (35 min)
Sat: S
Sun: L 50 min

≈ 120 min

Week 4 — Easier Week

Tue: E 30 min
Thu: E 25 min + 4 strides
Sat: S (light, 2 rounds)
Sun: L 45 min

≈ 100 min — lighter on purpose so your body can adapt

Week 5 — Build

Tue: E 35 min + 4 strides
Thu: T — 10 min E, 2 x 8 min T (3 min jog between), 8 min E (37 min)
Sat: S
Sun: L 55 min

≈ 127 min

Week 6 — Build

Tue: E 40 min
Thu: T — 10 min E, 3 x 7 min T (2 min jog between), 6 min E (41 min)
Sat: S
Sun: L 60 min

≈ 141 min

Week 7 — Easier Week

Tue: E 35 min
Thu: E 30 min + 6 strides
Sat: S (light)
Sun: L 50 min

≈ 115 min

Week 8 — Peak

Tue: E 40 min + 4 strides
Thu: T — 10 min E, 2 x 10 min T (3 min jog between), 7 min E (40 min)
Sat: S
Sun: L 65–70 min (your longest run; you may cover close to 10K or more)

≈ 150 min

Week 9 — Sharpen

Tue: E 35 min
Thu: T — 10 min E, 15 min continuous T, 8 min E (33 min)
Sat: S (light, no heavy legs)
Sun: L 50 min

≈ 120 min

Week 10 — Race Week (Race on Sunday)

Mon: rest
Tue: E 25 min + 4 x 30 sec at steady effort
Wed: rest or walk
Thu: E 20 min
Fri: rest
Sat: E 10–15 min very easy + 3 strides
Sun: 🏁 Race day: 10K

Race Day Pacing

0–3 km: hold back; easy-to-steady. It should feel too easy.
3–7 km: steady effort, short phrases.
7–10 km: if you feel good, gradually pick it up.

Rules for Adjusting

Missed a run? Skip it and carry on. Don't double up.
Feeling run-down? Swap a tempo for an easy run, or repeat the previous week.
Niggle or pain? Rest a couple of days. If it isn't improving, see a doctor or physiotherapist.
Hot day? Slow down and carry water; effort matters more than pace.
Want 3 days only? Drop the strength session, but try to keep a few minutes of calf raises and bridges after easy runs.

Weekly Log

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Sample product from a Fora-made demo creator page. General running information only.

What you get

4-page PDF guide
Who This Is For
Run Types
Week 1 — Settle In

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