10K Training Plan for Beginners
8 weeks to go from 5K to 10K. Progressive plan, workout types and everything you need to know.
From 5K to 10K: The Next Step
If you can already run 5 kilometres without stopping, the 10K is your natural next goal. It's double the distance, but it doesn't take double the effort. With a smart 8-week plan, your body will adapt gradually and you'll cross the 10K finish line feeling strong.
This plan assumes you can run 30 minutes straight (roughly a 5K). If you're not there yet, start with our 5K plan for beginners and come back here afterwards.
Workout Types
Before looking at the plan, it's important to understand the three types of workouts we'll use:
- Easy run (E): Running at a conversational pace. This is the foundation of your training. You should be able to talk without gasping. 80% of your training will be like this.
- Tempo (T): Running at a comfortably hard effort. You can speak, but only in short phrases. This is roughly your race pace. It improves your anaerobic threshold.
- Intervals (I): Fast repetitions with recovery between them. For example: 6x400m fast with 90s of easy jog between each one. They improve your speed and efficiency.
8-Week Plan
Tips for Your First 10K
- The first 3 km are a lie: You'll feel great and want to run fast. Hold back. Kilometres 7-9 are the ones that matter, and if you go out too fast, you'll pay for it there.
- Split the race into thirds: First third conservative, second third at your pace, final third give what you have left. If you finish strong, you did it right.
- Hydration: Drink at the aid stations but don't stop to chug half a litre. A couple of sips and keep moving.
- You don't need gels: For a 10K (40-70 minutes) you don't need to eat during the race. Have a good breakfast and you're set.
- Enjoy it: The 10K is the perfect distance: long enough to feel like an athlete, short enough not to suffer. Look around and enjoy the moment.
Train with a Group
Preparing for a 10K with a training group completely changes the experience. You'll have people who set the pace on tempo runs, who cheer you on during intervals and who are waiting for you on the days you don't feel like showing up. At CorrerJuntos there are groups preparing for 10Ks together in over 58 cities.
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