Skip Nav
Workouts
Are Your Thighs Burning? They Are Now
Healthy Recipes
38 Healthy Party Appetizers to Celebrate the Super Bowl
Healthy Recipes
Eat This Valentine's Brunch For an Energizing Romp in the Hay Later

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.

Around The Web
8 Week Plan to Go From Walking to Running
5K Training Plan to Run Faster
How to Prevent a Side Stitch When Running
Printable Squat Challenge
45-Minute Gym Plan With Treadmill
How to Make Running Feel Easier
Luxury Fitness Valentine's Gifts For Yourself

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.

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 5 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 5 years
what if there's no difference between your race pace and your ez pace?
Latest Fitness
X