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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

Join The Conversation
Sara3460580 Sara3460580 4 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?
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