10k Training Plan

The 10k (6.2 miles) is an event where a runner can enjoy everything there is to enjoy about road running. The distance is both a test of speed and endurance. Most runners that start a 10k training plan will already have some experience at completing at least a few 5k races. More experienced runners will find that completing a 10k running plan race gives them an added performance boost to their long-distance racing.

View All 10K Plans

Beginner Runners

If this is your first 10k race or race at any distance, pick the Run-Walk training plan. In this plan, you will find a gentle approach to teaching you how to run without injury. The Beginner program is about teaching you to run the entire race distance. A new runner could start with this plan. However, it is recommended that you allow proper time for your body to adapt to the stresses of running. Consider starting with the beginner plan if you have been consistently training for the past few months.

Experienced Runners

The more experienced runner or runner looking to now focus on time improvements will want to look into the Intermediate or Advanced 10k training plan. The Intermediate 10k program should be used by an individual that is new to incorporating speed training into their routine. A seasoned runner may also prefer the Intermediate plan if they are looking for a good maintenance schedule. The Advanced 10k training plan is all about performance and running faster. You will be pushed with speed sessions and long run distance each week.

10k Training Plan For Every Runner

No matter which 10k training plan you choose, you will be given plenty of guided information. Select a 10k plan level (Run-Walk, Beginner, Intermediate, or Advanced) from below to read more specific details. Each plan consists of a 10-week schedule. After downloading a training plan, if you have questions please feel free to contact me.

Final Surge Training Calendar Access

There are two (2) ways to access these 10k running plans:

  • Purchase any running plan on Final Surge for a one-time fee of $11.99 per plan here. Digital track your progress from start to finish of the training program
  • Become a member of the Sunrise+ Virtual Running Club for $30.00 per year to receive both PDF and Final Surge ANY running plan, and receive additional special member benefits!

SUNRISE+ Members gain access to all running plans, fitness challenges, and premium digital content on our website. Plus, receive a 20% discount on running shoes and gear from our online partner! Pay for your annual membership with just one purchase of running shoes!

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