Skip Nav
GIF Exercises
Slim Your Inner Thighs With Our 5-Minute Workout
Intermediate Workouts
Build a Leaner Middle in 60 Seconds
Lea Michele
Whip Up Lea Michele's Lightened-Up Quesadilla When You're in the Mood For Mexican

8-Week Beginner 10K Running Schedule

If you've already run a few 5Ks, running a 10K is totally doable — especially if you take time to build up your mileage. Here's an eight-week beginner training schedule that will help you train and appropriately prep you for your very first 10K race.

Week Mon Tues Wed Thurs Fri Sat Sunday
1 Rest 3 miles CT* 2.5 miles (race pace) Rest 3 miles 30 minutes EZ**
2 Rest 3 miles CT 3 miles (race pace) Rest 3.5 miles 35-40 minutes EZ
3 Rest 3.5 miles CT 3.5 miles (race pace) Rest 4 miles 35-40 minutes EZ
4 Rest 4 miles CT 3.5 miles (race pace) Rest 4.5 miles 40-45 minutes EZ
5 Rest 3 miles CT 4 miles (race pace) Rest 5 miles 40-45 minutes EZ
6 Rest 3.5 miles CT 3.5 miles Rest 6 miles 40-45 minutes EZ
7 Rest 4 miles CT 4 miles (race pace) Rest 7 miles 40-45 minutes EZ
8 Rest 3 miles CT or Rest 3 miles Rest Rest Race Day

*CT: Cross-train
**EZ: Easy run at a comfortable pace

Click here for an image-free printable so you always have your workout schedule handy.

Related: 16-Week Half-Marathon Training Schedule For Beginners

Around The Web
Join The Conversation
Sara3460580 Sara3460580 3 years
Should I still run the day after I take a cross fit class? I am training for the Tough Mudder competition.
inlove23 inlove23 6 years
Love your picture hausfrau! haha. and either go faster for your race pace, or slow it down for your ez pace! lol.
hausfrau hausfrau 6 years
what if there's no difference between your race pace and your ez pace?
Why Running Doesn't Help With Weight Loss
How to Burn 500 Calories on the Treadmill
How to Pace Yourself While Running
Worst Beginner Running Mistake
Is It Bad to Exercise Twice in One Day?
Why CrossFit Is Better Than Running
Why It's Better to Run Alone

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds