When you want to make a new record a reality, it helps to have a road map. We’ve broken down exactly what you need to do to run 6.2 miles in under 60, 50, and 45 minutes with these 10K training plans. Choose your race, follow the schedule that works for you, and in 12 weeks you’ll be running the race of your dreams.
All of these training programs assume that you’ve already run at least one 10K race. If you haven’t, you can still follow the basic guidelines of the “Sub-60 Minute Plan,” but run at an effort that’s comfortable for you rather than the pace prescribed. The good news is if you are new to the distance, as long as you cross the finish, you’re guaranteed a personal best! For runners who have run a 10K before, choose a goal that’s realistic for you.
Each program is based on key workouts: tempo runs, speed work, and long runs. These are the most difficult and the most important workouts in your schedule. In addition, you’ll mix in some easy runs, strength training, and cross-training to improve your endurance base. Always take one day of complete rest each week so your body has a chance to recover and repair itself.
Sub-60 Minute 10K Training Plan | 9:39 Race Pace
Sub-50 Minute 10K Plan | 8:02 Race Pace
Click here for a printable PDF of this 1oK training plan.
Sub-45 Minute 10K Plan | 7:14 Race Pace
Click here for a printable PDF of this 10K training plan.