Want to run a brand-new personal best? Choose from three tailored 10k plans, guaranteed to help you reach your goal!

Ready to break a 10k barrier?

Whether you’re shooting to run under 60, 50 or 45 minutes, we have the perfect plan to help you make a new record a reality. Choose your 10k race, follow the schedule that works for you and in 12 weeks you will be running the race of your dreams!

Rev Your Engine

All three of these training programs assume that you’ve already run at least one 10k race. If you haven’t, you can still follow the basic guidelines of the “Sub-60 Minute Plan,” but run at an effort that’s comfortable for you rather than the pace prescribed. The good news is if you are new to the distance, as long as you cross the finish, you’re guaranteed a personal best! For runners who have run a 10k before, choose a goal that’s realistic for you.

Each program is based on three key workouts: tempo runs, speed work and long runs. These are the most difficult and the most important workouts in your schedule. In addition, you’ll mix in some easy runs, strength training and cross training to improve your endurance base. Always take one day of complete rest each week so your body has a chance to recover and repair itself.

RELATED ARTICLE: FLAWLESS 5K TRAINING PLANS!

Training Key

Cross Training (XT)
Non-running exercise helps to improve your fitness while preventing burn out. Yoga, elliptical training, biking, swimming and rowing are all great ways to cross train.

Easy Runs (E)
Easy runs help you increase mileage and improve aerobic capacity. Since they also aid in recovery, it’s crucial that you don’t push the pace. Keep your effort comfortable and controlled.

Hill Repeats (HR)
Running hills strengthens your quadriceps, calves, hamstrings and glutes. It also improves your stamina and confidence. Choose a medium-grade hill and run repeats at 5k race effort for the indicated time. Recover in between repeats with an easy jog downhill.

Long Runs (LR)
A 6.2-mile race isn’t shor t, so it’s important to improve your endurance. Long runs should be performed at a fairly comfortable pace. To work on your finishing kick, you’ll end some long runs with a strong finish (SF).

Race Pace (RP)
Run these workouts at your goal 10k pace. In addition to improving your fitness, running at race pace helps you easily settle into that speed on race day. Start and finish these workouts with 10 minutes of easy running.

Strong Finish (SF)
Some long runs end with a strong finish. This will help you mimic the feeling of fatigue that you will inevitably experience at the end of your race. Pick up the pace by about 30 to 45 seconds per mile for the time indicated.

Strength Train (ST)
Strength training makes you stronger and prevents injury. Perform any kind of strength exercises you wish for 20 minutes. This means bodyweight exercises such as pushups and lunges or free weights at the gym.

Tempo Runs (TR)
Tempo runs improve your speed and strength. Start at your easy pace for one mile, then speed up to a pace 10 seconds slower than your goal 10k pace. Run for the designated amount of time at that effort, which should feel “comfortably hard.” Finish with one final mile of easy running.

RELATED ARTICLE: YOUR FIRST MARATHON TRAINING PLAN!

Sub-60 Minute 10k Plan 9:39 Race Pace

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Week 1
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 3-4 miles E + ST
Thursday: 3 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 5 miles LR
Sunday: 3-4 miles E

Week 2
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 3-4 miles E + ST
Thursday: 4 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR w/ 10 min SF
Sunday: 3-4 miles E

Week 3
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 3-4 miles E + ST
Thursday: 4 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR
Sunday: 3-4 miles E

Week 4
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-5 miles E + ST
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR with 10 min SF
Sunday: 3-4 miles E

Week 5
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 4-5 miles E + ST
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 8 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 6
Monday: XT or Rest
Tuesday:  2 miles E + 4 x 1 min HR + 1 mile E
Wednesday: 4-5 miles E + ST
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-5 miles E

Week 7
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 1 min HR + 2 miles E
Wednesday: 4-5 miles E + ST
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 8 miles LR
Sunday: 4-5 miles E

Week 8
Monday: XT or Rest
Tuesday:  2 miles E + 4 x 1:30 HR + 2 miles E
Wednesday: 4-5 miles E + ST
Thursday: 3 miles RP
Friday:  Rest
Saturday: 5 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 9
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 1:30 HR + 2 miles E
Wednesday: 4-5 miles E + ST
Thursday: 3 miles RP
Friday:  Rest
Saturday: 8 miles LR
Sunday: 4-5 miles E

Week 10
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 4-5 miles E + ST
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 11
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 3-5 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 4 miles LR
Sunday: 3-5 miles E

Week 12
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 3-4 miles E
Thursday: 2 miles RP
Friday:  Rest or 2-3 miles E
Saturday: RACE!
Sunday: Rest

RP = Race Pace, 9:39/mile
E = Easy Run, 11:30/mile
LR = Long Run, 11:30-13:00/mile
SW = Strong Finish, 10:45-11:00/mile
TR = Tempo Run, 9:49/mile
HR = Hill Repeats, 9:16/mile
ST= Strength training
XT = Cross Train
R = Rest

Run a PR with even more training plans from Women’s Running Magazine. Each month’s issue has a new plan, so subscribe today!

Sub-50 Minute 10k Plan 8:02 Race Pace

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Week 1
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 4-5 miles E
Thursday: 3 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 5 miles LR
Sunday: 4-5 miles E

Week 2
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-5 miles E
Thursday: 4 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 3
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 5-6 miles E
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR
Sunday: 4-5 miles E

Week 4
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 5-6 miles E
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-5 miles E

Week 5
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 5-6 miles E
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 8 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 6
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 1:30 HR + 2 miles E
Wednesday: 5-6 miles E
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-5 miles E

Week 7
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 1:30 HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 9 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 8
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 2 min HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 5 miles LR
Sunday: 4-5 miles E

Week 9
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 2 min HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 10 miles LR
Sunday: 4-5 miles E

Week 10
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 5-7 miles E
Thursday: 4 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR w/ 15 min SF
Sunday: 4-5 miles E

Week 11
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 4 miles LR
Sunday: 3-5 miles E

Week 12
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 4-6 miles E
Thursday: 2 miles RP
Friday:  Rest or 2-3 miles E
Saturday: RACE!
Sunday: Rest

RP = Race Pace, 8:02/mile
E = Easy Run, 9:50/mile
LR = Long Run, 9:50 – 11:05/mile
SW = Strong Finish, 9:05-9:20/mile
HR = Hill Repeats, 7:43/mile
TR = Tempo Run, 8:12/mile
ST= Strength training
XT = Cross Train
R = Rest

Run a PR with even more training plans from Women’s Running Magazine. Each month’s issue has a new plan, so subscribe today!

Sub-45 Minute 10k Plan 7:14 Race Pace

CLICK HERE FOR PDF VERSION

Week 1
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 4 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-6 miles E

Week 2
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR w/ 10 min SF
Sunday: 4-6 miles E

Week 3
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 5-7 miles E
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 8 miles LR
Sunday: 4-6 miles E

Week 4
Monday: XT or Rest
Tuesday:  4 miles TR
Wednesday: 5-7 miles E
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR w/ 10 min SF
Sunday: 4-6 miles E

Week 5
Monday: XT or Rest
Tuesday:  4 miles TR
Wednesday: 5-7 miles E
Thursday: 4 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 9 miles LR
Sunday: 4-6 miles E

Week 6
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 1:30 HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 10 miles LR w/ 15 min SF
Sunday: 4-6 miles E

Week 7
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 1:30 HR + 2 miles E
Wednesday: 6-8 miles E
Thursday: 4 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR
Sunday: 4-6 miles E

Week 8
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 2 min HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 11 miles LR w/ 10 min SF
Sunday: 4-6 miles E

Week 9
Monday: XT or Rest
Tuesday:  2 miles E + 7 x 2 min HR + 2 miles E
Wednesday: 6-8 miles E
Thursday: 4 miles RP
Friday:  Rest
Saturday: 9 miles LR
Sunday: 4-6 miles E

Week 10
Monday: XT or Rest
Tuesday:  4 miles TR
Wednesday: 5-7 miles E
Thursday: 4 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 12 miles LR w/ 15 min SF
Sunday: 4-6 miles E

Week 11
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 6 miles LR
Sunday: 3-5 miles E

Week 12
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 4-6 miles E
Thursday: 2 miles RP
Friday:  Rest or 2-3 miles E
Saturday: RACE!
Sunday: Rest

RP = Race Pace, 7:14/mile
E = Easy Run, 8:55/mile
LR = Long Run, 8:55-10:04/mile
SW = Strong Finish, 8:10-8:25/mile
HR = Hill Repeats, 6:57/mile
TR = Tempo Run, 7:24/mile
ST= Strength training (focusing on lower body and core)
XT = Cross Train (bike, swim, elliptical, etc.)
R = Rest

Run a PR with even more training plans from Women’s Running Magazine. Each month’s issue has a new plan, so subscribe today!