10K Training Plans

Select a training plan level from below to read the details.  When you decide which plan you want to start, select the “DOWNLOAD THE PLAN” link. I wish you luck with your training and racing!

Select a plan from below to view more details:

The 10K Run-Walk training plan is designed for the first-time 10K runner and those who would like to run with a minimal risk of injury.  If you are trying to increase your overall running mileage safely and progress into running longer distances, then this is the right plan for you!

I designed this training plan using Run-to-walk intervals. This approach has been proven to transform everyday people into 10K finishers! The program is 10-weeks in length and features three days per week of run-walk intervals. Running is mixed with short walking breaks repeatedly throughout each work.  As the plan progresses, the running time increases and the walking time decreases.

Some may ask, why 10-weeks and run-walk intervals for my first 10K training? My answer is based on experience as a runner and coach. I know it is far too easy to rush when trying to reach a fitness goal. With this structure, there is time for your body to adapt. The blend of running and short walking breaks will reduce the overall impact on your body and risk of injury. It will also lead to an increase level of enjoyment for running while preparing you to go the 10K distance.

The plan includes optional cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

The 10K Run-Walk training program is recommended for those who are currently running 3-4 times per week for at least 35 to 40-minutes each time.  If you have completed the Run-Walk 5K Plan and are looking for a new challenge, then this is the perfect next step!

The Beginner 10K training plan is designed for new runners who want to successfully run a 10K race.  The focus of this plan is on a combination of easy runs, long distance runs, rest days, and optional cross-training.

This plan is 10-weeks in length and features four days per week of running.  Each running session is based on time instead of distance, leading to a reduced risk of injury and a more enjoyable experience.  As the plan progresses, the total running time of each session will increase.

The Beginner 10K program includes two optional cross-training workouts per week.  These cross-training sessions allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

Individuals will choose this plan if they have been running regularly 3 to 4 times for at least 40-minutes each time.  If you are currently running less, that is okay!  You may want to consider starting with the 10K Run-Walk plan or the Beginner 5K program.  Starting with either of these plans will allow you to properly build your fitness up to be able to complete this level of running plan.

The Intermediate 10K training plan is designed with similar mileage to the Beginner 10K program.  This training plan is perfect for runners who have completed a 5K race and who are looking to take on a new challenge.  It is also a great plan for those who have previously completed a 10K race and want to improve their time.  The plan includes four days per week of running with a combination of easy runs, long-distance runs, speed workouts, rest days, and optional cross-training days.

This plan is 10-weeks in length and will have you running faster and more efficiently in your next 10K race!  Each running session is based on time instead of distance, leading to a reduced risk of injury, a more strategic increase in the amount of running, and an overall more enjoyable experience!

The speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  In addition, the gradual increase in long-distance runs will have you running farther and feeling more comfortable while covering the distance.  As the plan progresses, the total running time and intensity of each session will increase.

I include optional, but highly recommended, cross-training workouts in the Intermediate 10K program.  These cross-training sessions allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your 10K time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals will want to choose this plan if they have been running regularly at least 3 to 4 times per week for 45 to 60-minutes each time.  If you are currently running less, that is okay!  You may want to consider starting with the Beginner 10K plan or the Intermediate 5K training plan.  Starting with either of these plans will allow you to properly build your fitness up to be able to complete this Intermediate 10K running plan.

The Advanced 10K training plan follows a similar approach to the intermediate plan, but with even more focus on higher mileage and speed workouts.  This training plan is meant for the seasoned 10K runner who is looking to improve their 10K finish times and performance.  It is also a great training plan for the 5K runner who is looking to move up to the 10K race distance with the expectation of fast finish times.

The length of the plan is 8-weeks and it will have you running 5 to 6 days per week.  Each week features a speed workout, tempo run, long run, rest days, and cross-training.  Running sessions are based on time instead of distance, leading to a reduced risk of injury, faster recovery between workouts, and a more enjoyable experience!

The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance.  Speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  As the plan progresses, the total running time and intensity of each session will increase.

The Advanced 10K program includes optional, but highly recommended, cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your 10K time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals will want to choose this Advanced 10K plan if they have been running regularly at least 4 to 5 times per week for 50 to 60-minutes each time for at least one year.  If you are currently running less, that is okay!  You many want to consider starting with the Intermediate 10K plan or the Advanced 5K training plan.  Starting with either of these plans will allow you to properly build your fitness up to be able to complete this Advanced 10K plan.

If you want to download all the 10K training plans, please click here or select the button below. You will be able to download a .zip file of all plans.

““If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”
~John Bingham

Words From My Clients

Andrew managed to push me to work as hard as I could during my workouts and still have a lot of fun while doing it. I looked forward to my sessions with Andrew because I could see myself improving and knew that his workouts were making me a better athlete.

Laura

Though I always enjoyed the short run and triathlons, I never imagined myself running a 50K race distance. Andrew helped me believe in my abilities to do something so ‘unimaginable!’ Today, I stand tremendously grateful for the expertise, patience, and genuine kindness of Andrew. He has been an invaluable resource over the years!

Thijs

Great coach and very knowledgeable. Always has a positive attitude and is very encouraging. Would definitely recommend.

Daniel

Coach Andrew is a great coach! I hired him for strength and conditioning and he knows how to push you!!! He has a good plan for anyone who is trying to better themselves.

Johnny

Andrew works great with where you are according to your fitness level. Our first session was very encouraging and yet, challenging. Which was great!!!

Ronda

I am a Lifelong athlete and just Two sessions in with Andrew and cannot believe how little I actually knew about running and getting faster. Anyone who wants to improve, learn, and run better should book some time on the track with him!

Lance

My daughter has attended two coaching sessions with Coach Andrew and feels really good about her progress and all she is learning. It’s obvious to me her love for running is improving. She even wanted to keep her training session with Coach Andrew in spite of the pouring down rain.

Kirk

Coach Andrew is really good with my 14 year old daughter who plays competitive soccer. They worked on strength and conditioning which helped improve my daughter with her speed and power. He was very positive and I definitely would recommend Coach Andrew.

David

Coach Andrew is encouraging and supportive. He has an enthusiasm for running!

Cynthia

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