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10 K Training Plans

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Click the bold links to download training schedules. Guides for 5 K, Half Marathon, and Marathon training will be available soon.

10 Kilometer (6.2 Mile) Training Schedule – Level I Run/Walk
This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You should follow this training program if your average weekly mileage during the last 6 months has not been greater than 10 miles per week, or your long run has been less than 3 miles.


10 Kilometer (6.2 Mile) Training Schedule – Level II Run/Walk
This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You should follow this training program if your average weekly mileage during the last 6 months has been between 10-15 miles per week, and your long run has been less than 3 miles.


10 Kilometer (6.2 Mile) Training Schedule – Level III Continuous Run
This training schedule is designed for those athletes who are new to running and have been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have run regularly 2 – 3 times per week during that time, this program is for you.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You should follow this training program if your average weekly mileage during the last 6 months has been, on average, 15 miles per week, and your long run has been 4 miles.

 

10 Kilometer (6.2 Mile) Training Schedule – Level IV Continuous Run
This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 12 months. It is also intended for use by those experienced in racing at the 5K and 10K distances.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You may follow this training program if your average weekly mileage is more than 15 miles per week, your weekly long run is at least 5 miles and if you have not previously run speedwork as part of your training.


10 Kilometer (6.2 Mile) Training Schedule – Level V Continuous Run (Advanced)
This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 12 months. It is also intended for use by those experienced in racing at the 10K and longer distances.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You may follow this training program if your average weekly mileage is more than 20 miles per week and if you have previously run speedwork as part of your training.

The goal of athletes following this training program is to race the distance.

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