Unlock Your Potential with the Perfect 10K Training Plan
Welcome to the world of 10K training plans! The 10K (6.2 miles) strikes the perfect balance of speed and endurance, making it an exciting challenge for runners of all levels. Whether you’re stepping up from a 5K or refining your performance as an experienced athlete, this distance offers something for everyone. Novice runners can embrace the joy of running longer distances, while seasoned competitors can elevate their racing potential. Lace up your shoes and get ready to unlock the rewards of the 10K—a race that combines stamina, speed, and pure running enjoyment!

Final Surge Training Calendar
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Running Terminology guide.
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
You will be given plenty of guided information no matter which 10k training plan you choose. Select a 10k plan level (Run-Walk, Beginner, Intermediate, or Advanced) below to read more specific details. Each plan consists of a 10-week schedule. After purchasing a training plan, if you have questions, please feel free to contact me.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.