Skip Nav
Healthy Eating Tips
6 Healthy Foods You May Be Eating All Wrong
Inspiration
Hilarious Weight-Loss Quotes to Instantly Feel Better About Your Diet
What to Eat to Get Weight-Loss Results
Healthy Eating Tips
Here's Exactly What I Started Eating to Get the Results I Was After

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

From Our Partners
Is It Bad to Run on Sand?
Does Running Help You Lose Belly Fat?
Best Running Shoes For Summer
How to Burn Calories Fast on the Treadmill
Best Fitness Gear at Nordstrom on Sale
30-Minute HIIT Treadmill Workout
Best Lululemon Leggings
How to Make Running Less Boring
Hamstring Stretches Yoga Sequence
How Runners Build Endurance
Why Running Doesn't Help With Weight Loss
Treadmill Workout: 30-Minute Pyramid Intervals
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds