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Four 10K plans, one clear path. Whether 6.2 miles is a new distance or a time you want to beat, pick the level that matches where you are right now — not where you wish you were.
Every plan below runs 10 weeks, builds gradually, and is delivered through Final Surge so your training lives on your phone and syncs to your watch.
10 weeks · $19.99 one-time · Lifetime access on Final Surge
Not ready for 6.2 miles yet? Start with a 5K plan.
All four plans are 10 weeks and $19.99. The difference is where you’re starting from and how many days a week you’ll run.
BEST FOR
Runners moving up to 10K who want the distance without the pounding
SCHEDULE
10 weeks · 3–4 run-walk sessions per week
STARTING POINT
New to the distance, coming back after time off, or fresh off a 5K plan
FOCUS
Stretching the run intervals until 6.2 miles is continuous
BEST FOR
Runners ready to finish their first 10K
SCHEDULE
10 weeks · 4 runs per week
STARTING POINT
Already running 3–4 days a week, 40 minutes or more per session
FOCUS
Easy miles and a weekly long run that builds to 6.2
BEST FOR
Runners with a race behind them who want a faster one
SCHEDULE
10 weeks · 4 runs per week
STARTING POINT
You've finished a 5K or 10K and train consistently
FOCUS
Speed work and long runs that lift your race pace
BEST FOR
Experienced runners chasing a personal best
SCHEDULE
10 weeks · 5 runs per week
STARTING POINT
Running 4–5 times a week for 50–60 minutes, and have been for a year
FOCUS
Higher mileage, tempo runs and speed work for a faster finish
| If this sounds like you | You'll run | Your plan |
|---|---|---|
| You're stepping up from a 5K, or coming back after time off | 3–4 run-walk sessions a weekk | Run-Walk 10K → |
| You're running 3–4 days a week, 40 minutes or more each time | 4 runs a week | Beginner 10K → |
| You've finished a 5K or 10K and want a faster one | 4 runs a week | Intermediate 10K → |
| You've been running 4–5 times a week for 50–60 minutes for a year | 5 runs a week | Advanced 10K → |
Between two levels? Take the lower one — ten weeks you actually finish beats ten weeks that break you. Not sure how much you should be running each week before you start? Start there.
Still stuck? Book a free 15-minute call and we’ll pick one together.
Every plan is delivered through Final Surge — the training platform that puts your schedule on your phone, syncs it to your watch, and tells you what to run each morning.
Every Sunrise training plan is written by Coach Andrew Taylor. He’s been running for more than 35 years, has finished over 100 endurance races including the Western States 100, and has crossed the line at eight separate 100-mile ultramarathons.
Andrew holds a USATF Level 1 coaching certification and a CoachUp certification, along with a BS in Exercise Science Education and an MA in Sports Management from The Ohio State University. He has coached runners from a first 5K through a first hundred-miler, and has been doing it from Modesto, California since 2010.
The 10K plans above use the same progressions he builds for the athletes he coaches one-on-one. The workouts don’t get easier because you bought a plan instead of hiring a coach.
Start from your current routine, not your goal. Stepping up from a 5K or coming back after time off? Take Run-Walk. Running 3–4 days a week for 40 minutes or more? Beginner. Already raced a 5K or 10K and want to go faster? Intermediate. Running 4–5 times a week for 50–60 minutes? Advanced. If you’re still weighing the 5K against a longer race, read which distance to start with first.
All four are 10 weeks, ending with your 10K race.
As soon as you buy. Final Surge lets you set your start date and drag workouts around your week, so you can line week 10 up with your race.
Through Final Surge, free to use on desktop and mobile. Each day’s workout is waiting for you with instructions and target effort — and you can download the whole plan as a PDF.
Yes. Final Surge connects to Garmin, Strava, Apple Watch, Polar and most major devices, so completed runs log automatically.
No. $19.99, one time, with lifetime access to the plan.
Book a free 15-minute consultation with Coach Andrew Taylor before you start. If you’d rather have someone adjusting the plan as you go, here’s how to tell whether you need a running coach — and what online coaching includes.
Once you’ve crossed your 10K finish line, 13.1 is the natural next step. Our half marathon plans pick up right where these leave off.
A training plan gives you the schedule. Coaching gives you someone rewriting it every four weeks around your life, your workouts, and your race — plus workout feedback, unlimited messaging, and time on a call with Coach Andrew Taylor. Month to month, no contract.
Let’s discuss your experience level, goals, and how our training plans can help you achieve success. Schedule a free consultation with Coach Andrew Taylor today, and together we’ll create a personalized plan that’s tailored to your needs and goals.
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