Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Road

An Intermediate 10K Training Plan for Getting Faster

To get faster over longer distances, you have to hit the gas during shorter intervals first.

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

All-Access
Intro Offer
$3.99 / month*

  • A $500 value with everything in the Digital Plan plus:
  • Member-only content on all publications in the Outside network like Triathlete, Yoga Journal, Clean Eating, and more
  • Outside Learn, our new online education hub loaded with more than 2,000 videos across 450 lessons.
  • Gaia GPS Premium with hundreds of maps and global trail recommendations.
  • Download your personal race photos from FinisherPix** for one race (up to a $100 value)
  • Exclusive discounts on gear, travel, and race-entry fees
  • Annual subscription to Outside magazine***
Join Outside+
Women's Running

Digital
Intro Offer
$2.99 / month*

  • Access to all member-exclusive content on WomensRunning.com
  • Ad-free access to WomensRunning.com
Join Women’s Running

*Outside memberships are billed annually. **See program terms for full discount details. ***Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

When training for a 10K, you tap into those faster paces more often. “After the first three weeks, you’re going to bump up to two speed-specific workouts a week, including in the long run,” says coach and Olympic Trials finalist Rebeka Stowe. “There’s still a lot of work at half marathon pace, but you’re really getting down to 5K and even mile pace more frequently.” To get faster over longer distances, you have to hit the gas during shorter intervals first. This is an intermediate 10K training plan and is not for beginners; you need to have a solid base in place and know what your race paces are.

8-week 10K training plan

Download the PDF

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PT / Strength Focused Lift 30 min or OFF 6-10 x 400m @ Half marathon-10K pace w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 60 - 75 min run 30 min or OFF
PT / Strength Focused Lift 30 min or OFF 4-6 x 800m @ HM w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 60 - 75 min run 30 min or OFF
PT / Strength Focused Lift 30 min or OFF 3-5 x 1 mile @ HM w/ 1 min walk recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 60 - 75 min run 30 min or OFF
PT / Strength Focused Lift 30 min or OFF 45 - 60 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 5 mile run + 4 x 1 mile @ HM w/ 1:30 jog recovery 30 min or OFF
PT / Strength Focused Lift 30-40 min or OFF 10 - 12 x 45 sec hill w/ jog down recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 3 x 10 min @ HM/HM/10K w/ 2min jog recovery 30 - 40 min or OFF
PT / Strength Focused Lift 30-40 min or OFF 25-35 min Continuous @ HM PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 5 - 8 x 1000m @ HM-5K w/ 400m jog 30 - 40 min or OFF
PT / Strength Focused Lift 30-40 min or OFF 60 - 70 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 5K @ 10K, 5 min jog recovery, 4 x 400m @ 10K - 5K w/ 400m jog recovery 30 - 45 min or OFF
PT / Strength Focused Lift 30-45 min or OFF 2 x 800m@ 10K, 4 x 400/200m @ 5K/Mile w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 10K 30 min or OFF

Want more? Check out the Complete 2022 Training Plan Pack