The 10K seems to be lacking the spotlight of other race distances – yet it can be a really fun distance for runners. The challenge in a 10K becomes balancing both endurance and speed. This 6 week 10k training plan – focused on intermediate runners – uses a combination of easy runs, long runs, and speed work to address both factors.
Here’s everything you need to know about this intermediate 6 week 10K training plan:
You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips before starting it:
Who is this training plan for?
This plan is ideal if you are currently running 3-5 times a week and can run several miles at a time comfortably. You can use this to train for your first 10K, or you can use this if you have completed 10K races in the past but are looking to improve your time.
This plan is not ideal for beginners, as the volume and speedwork are higher than necessary for new runners. If you are a beginner, I’d encourage you to check out my 12 week 10K training plan for beginners. If you’re an intermediate runner that’s looking for something less intense than this plan, check out my other 10K training plan which is also 6 weeks but only includes 4 days per week of running.
*Disclaimer: Check with your doctor prior to starting any new exercise plan, especially if you’ve had any injuries or have a medical condition that may affect your fitness.
[Tweet “Are you runner looking to improve your 10K time? Try this intermediate training plan!”]How does this differ from a beginner plan?
Most beginner plans focus on a few days per week of running with gradual increases in mileage, and most are a bit longer than 6 weeks for a 10K.
This intermediate 10K training plan, on the other hand, includes more days of running each week, is only 6 weeks long, and includes a key speedwork day each week. Occasional speedwork is essential for getting faster at the 10K distance – if you want to race faster, you need to train faster.
Your Running Schedule:
This 6 week 10k training plan includes 5 days per week of running – two easy runs, one day of speedwork, one long run, and one recovery run.
You can fit these into your week as works best for your schedule – I personally recommend something like the following schedule:
- Monday – Rest (or Cross Train)
- Tues – Day 1 – Easy Run
- Weds – Day 2 – Speedwork
- Thurs – Rest
- Fri – Day 3 – Easy Run
- Sat – Day 4 – Long Run
- Sun – Day 5 – Recovery Run
Types of Running Workouts and Pacing Information:
This plan includes several types of runs – here are descriptions of each:
- Easy Pace – These are your normal, comfortably paced runs. You should finish these and feel fairly good – not overly tired, sore, or huffing/puffing.
- Long Runs – Just like it sounds, these are the longest runs of your week. They are meant to help build endurance for the 10K event. Complete them at a comfortable, steady pace. Avoid going out too fast and then dropping your pace at the end.
- Recovery Run – This run is done the day after your long run, when you are likely feeling a bit tired and sore. It’s meant to simply keep your body moving and help add some easy mileage to your week. Run them slow – they should be slower than the easy pace runs.
- Tempo Run – For the 45 minute tempo run, you should start with 10 minutes of easy running, gradually building up to a little slower than race pace for 25 minutes, then cool down with easy running for 10 minutes.
- Speedwork Intervals – Most of the speedwork in this plan is done in intervals. Here are some guidelines:
- For all speedwork, warm up with 1 mile of comfortable paced jogging prior to starting. After the speedwork, cool down with another mile of comfortable paced jogging.
- The speedwork is listed as the (number of intervals) x (distance). For example, 8 x 400 means 8 intervals of 400 meters each, with the specified rest interval between each. As an FYI: 400 m = 0.25 miles = 1 lap around a track / 800 m = 0.5 miles = 2 laps around a track.
- You can experiment with adjusting the number of intervals and the amount of rest as needed to make this a plan that works for you. For example, some runners simply progress slower or faster than others due to their genetics. If a workout feels too hard, try adding a little more rest time between intervals and/or cutting down 1-2 intervals. On the flip side, if you finish and it feels like it was too easy, try reducing the rest time or adding 1-2 intervals.
Why isn’t there more speedwork?
This is a question I’ve gotten from runners, so I want to address it here. Although you need to train at a fast pace to run at a fast pace, you only need to do that sometimes. Going balls-to-the-wall for every workout is just a recipe for fatigue and injury.
The reality is that by training for around 80% of your runs at a slow, easy pace – and then doing structured speedwork for the other 20% – you’ll make far greater improvements than if you try to do a ton of speedwork. (Read more about this in the post about running slower to run faster.)
Other Helpful 10K Training Tips:
Stretching & Foam Rolling:
This is an intermediate 10K training plan that includes speed work, which places more stress on your muscles than a traditional plan. Be sure to stretch regularly after your workouts. If you experience tight muscles on a regular basis, you should also incorporate some foam rolling as well.
Cross Training:
If possible, try to include one day a week of cross training – like swimming or cycling. This will help work different muscle groups and balance out your training, preventing injury.
Strength Training:
While I’m a huge proponent of strength training, if you’re not already doing it, I wouldn’t recommend starting any intense strength training while also starting this plan. As this plan is only 6 weeks, it will be difficult to balance a new strength training routine at the same time.
Instead, if you’d like to try to incorporate some strength work, just mix in body weight exercises like squats, lunges, push-ups, and bird-dogs 1-3 days a week. Simply do them at another time of day on the same day as an easy run (i.e. run in AM, do these in PM).
If you already have a current strength training routine, you can incorporate that in here as it fits. Most research shows you can drop down to 1-2 days per week and maintain your current strength.
Rest Days:
No matter what, I recommend leaving at least one day a week as a complete rest day. You can do light activity – a walk with the family, swimming at the beach with the kids – but don’t do any structured exercise. I truly believe this helps prevent overtraining and reduces injury risk.
Soreness and Injury:
Soreness is generally normal after runs, especially speed work and long runs. Pain that affects your running stride is not normal. If you experience any injury that is affecting the way you run, be sure to see a doctor for an evaluation.
Your 6 Week 10K Training Plan for Intermediate Runners:
Enjoy! 🙂
Share with me: If you’ve used this 6 week 10K training plan, what did you think of it? Are you currently training for any 10K races? What’s your very favorite 10k race?
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Ben Haynie
Hi Chrissy, I’m a 62 year old mail who enjoys running, mostly 5Ks, and my wife and I are planning to do a 10K on memorial day weekend in Florida. I googled 10k training plans and found yours. I am going to give it a try as I like your advice. Your plan looks similar to a plan I did about 9 years ago for a half marathon, a 12 week course. Anyway I’m looking forward to trying this out. Thanks.
Chrissy Carroll
Way to go Ben! I hope you and your wife have a great time training for – and racing in – your memorial day weekend 10k race. Please feel free to keep me posted if any questions come up while training!
Laura J
Excited to try this 10K plan-it’s not crazy in mileage and it fills in the gap before a fall marathon training cycle. On week 4 for speedwork…it’s 6×800 with the active recovery but what does the BT stand for? I’m thinking it’s “between” but I try to land those repeats within 5-10 seconds of each other. Just trying to plan the pace for that workout 🙂
Chrissy Carroll
Hi Laura – so sorry it took me a few days to respond to this; was in the process of changing the site over to a new host so I’m playing catch up on comments now. 🙂 For BT = between. So for those intervals, somewhere between 5K and 10K pace. I would say if you’re on the more advanced side of the intermediate spectrum, aim closer to 5K, if you’re newer/coming back from an injury, aim closer to 10K.
Laura
HI Chrissy!
I’m in Canada and this might be a silly question but the runs in your plan are they meant to be in km or miles?? Thanks
Chrissy Carroll
Not a silly question at all – I’m in the US and I know we are a bit different compared to the rest of the world, haha. Everything is in miles!
Krista
Hi! I’m getting ready to start this plan. I saw your answer above that everything is in miles but please confirm that I’m right in thinking that the 400s and 800s are meters?? Thanks!
Chrissy Carroll
Hi Krista! Yep, you are correct – meters. So 400 m = 1 time around a track; 800 m = two times around a track, etc. 🙂
Rexhep Ajvazaj
Hi, Chrissy,
I’ve started to train with six week 10k intermediate training for runners from this website, I’m an active athlete, I can do training even with Advanced training plan a little stronger than this Intermediate training plan which you are showing at the Snacking in Sneakers website, are you able to show us some slightly stronger Active Training Plans for active athletes who are experienced and active in racing which can train with Advanced training plan for 5k, 10k, half marathon to marathon.
Chrissy Carroll
Hi there! I don’t have an advanced 10K plan yet but it’s coming soon. 🙂 In the meantime, you can check out all the plans that are currently available for different distances here: https://www.snackinginsneakers.com/free-running-triathlon-training-plans/
Rexhep Ajvazaj
🏅🌞🏃Hi, Thanks for the link you sent me, I checked the link and I found that there were some good marathon training plans, I ran the half marathon 10 days ago in Auckland, New Zealand, but from next year 2020 I predict to run the marathon 26.2 mile, I could probably be start training under some marathon training plan from this website.
Mlaynee Rutland
Hi Chrissy
My name is Mlaynee and my husband is Garath
We are from New Zealand and just about to start your 10k plan. And very excited to do so will keep in touch how it goes.
Much love M & G
Chrissy Carroll
Awesome! Hope you both enjoy it and don’t hesitate to let me know if you have any questions.
Vanessa
How do I know what a 5k pace versus a 10k pace is when doing speed work?
Chrissy Carroll
Hi there! If you’ve completed a 5K/10K before, you’ll have your pacing data from those races and that would guide your speedwork. If you haven’t done a formal race before, but you’ve been running consistently for several months, you can run a 5K on your own at best sustainable effort to determine 5K pace, and add around 10-20 seconds per mile to get 10K pace (specific amount will vary based on the individual). If you don’t want to use specific numbers, the 5K pace should feel pretty challenging, and the 10K pace should feel moderately hard but doable. If you haven’t been running consistently yet, I’d recommend a beginner focused plan that doesn’t have speedwork like this. 🙂 Good luck!!
Sundar
I regularly run. My last run was a 10k on May 21 with a timing of 61 mins. One year ago, I had a 10k run of 58 mins and a half marathon in 2h:14m.
I have 18 weeks left for the half marathon. Can I do this 6 week plan in one cycle, and do a second cycle in 5 weeks (starting at week 2 of this plan) and then again 6 week with a week of rest between every cycle. Is this good? I also plan to improve the target pace in every cycle.
Chrissy Carroll
Hi there! You mentioned you have 18 weeks left until a half, right? If so, I’d recommend that you select a half marathon specific plan – you can find a list of them here: https://www.snackinginsneakers.com/free-running-triathlon-training-plans/. If you are training for a 10K in 18 weeks, then yes, you could definitely repeat this cycle a few times while working on improving target paces each round. (*disclaimer, not individual training advice, for general info only) 🙂
Dave A.
I’ve done a couple of these training plans. Starting with the 5k sub-30min plan and followed it up with the 12-week 10k plan. They just work. Well structured, easy to follow and they get results. I started with one of those get off the couch apps and I’m super proud to say I’m now consistently in the sub-29mins for a 5k and just cracked the hour for a 10k. I’m not setting any records, never even ran a “real” race. But I like the structure and competing with myself. Thanks for these plans! They’ve helped me improve my health, stamina and manage my weight. I’ve lost over 100lbs in the last couple of years and running over the last 12 months of that has helped me with plateaus and energy level a whole lot. Just wanted to say thanks!
Chrissy Carroll
Thanks for the kind comment Dave! So glad the plans have worked for you and that you’re hitting your goals. 🙂 Way to go!
Kerry Anderson
I came across this training plan about 6 weeks ago and I just finished this plan today!!! THANK YOU for making this plan. It was daunting at first and while I have done a few 10k races I never trained for them more than a few random runs in the 2 weeks leading up to them. I have not been running much since last summer (I melt in the rain), so I wasn’t sure I was going to be able to manage it. I don’t think I have ever followed a program completely until yours! It was HARD, especially the days it was cold and rainy and had to fit my runs around the daylight, but I followed it to a T. I went from running in the 8:10/km pace to now hopefully running my race at the 7:00/km. Week 2 and 3 were probably the toughest as I was pushing through some calf pain, but by that point I was committed and wasn’t going to be stopped.
Really looking forward to my race on Saturday. Thank you again!
Chrissy Carroll
Woohoo! I’m so glad to hear the plan was helpful. I hope your race went well – feel free to come back and give me an update!