Runvas

Free 10-week 10K training plan

Ten weeks that build your long run to a little past race distance and teach you to hold a strong pace for longer. Three levels, every week written out.

Who it’s for
You can run 30 minutes without stopping, or you’ve finished a 5K.
Runs a week
3
Longest run
6.2 mi10 km
Biggest week
17.4 mi28 km

Week 1

Base9.3 mi15 km

  1. Mon Rest
  2. Tue Easy + strides 3.4 mi5.5 km Easy, finishing with 4 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 2.8 mi4.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 3.1 mi5 km

Week 2

Base10.9 mi17.5 km

  1. Mon Rest
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 5 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.4 mi5.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 3.7 mi6 km

Week 3

Base12.1 mi19.5 km

  1. Mon Rest
  2. Tue Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.7 mi6 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4 mi6.5 km

Week 4

Base, lighter week9.6 mi15.5 km

  1. Mon Rest
  2. Tue Easy + strides 3.4 mi5.5 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.1 mi5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 3.1 mi5 km

Week 5

Build13.4 mi21.5 km

  1. Mon Rest
  2. Tue Fartlek 4.7 mi7.5 km 6 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4.7 mi7.5 km

Week 6

Build14.9 mi24 km

  1. Mon Rest
  2. Tue Fartlek 5.6 mi9 km 8 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 5.3 mi8.5 km

Week 7

Build16.2 mi26 km

  1. Mon Rest
  2. Tue Fartlek 5.6 mi9 km 8 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5 mi8 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 5.6 mi9 km

Week 8

Build, lighter week13 mi21 km

  1. Mon Rest
  2. Tue Fartlek 5.6 mi9 km 8 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.1 mi5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4.3 mi7 km

Week 9

Peak17.4 mi28 km

  1. Mon Rest
  2. Tue Intervals 5.9 mi9.5 km 4 × 800 m at 10K race effort, 2 minutes walk or jog between. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.3 mi8.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 10

Taper14 mi22.5 km

  1. Mon Rest
  2. Tue Intervals 4 mi6.5 km 3 × 400 m at 10K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Rest
  4. Thu Easy 3.7 mi6 km
  5. Fri Rest
  6. Sat Rest Lay out your kit and get to bed early.
  7. Sun Race: 10K 6.2 mi10 km Start a little slower than feels right and finish fast.
Who it’s for
You run three or four times a week, around 25 km (15 mi) in total.
Runs a week
4
Longest run
8.7 mi14 km
Biggest week
26.1 mi42 km

Week 1

Base15.8 mi25.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4 mi6.5 km 6 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.4 mi5.5 km
  6. Sat Rest
  7. Sun Long run 5 mi8 km

Week 2

Base17.4 mi28 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.7 mi6 km
  6. Sat Rest
  7. Sun Long run 5.6 mi9 km

Week 3

Base19 mi30.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.7 mi7.5 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 4

Base, lighter week15.2 mi24.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.1 mi5 km
  6. Sat Rest
  7. Sun Long run 4.7 mi7.5 km

Week 5

Build21.1 mi34 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5.6 mi9 km 4 × 1 km at 10K race effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4.3 mi7 km
  6. Sat Rest
  7. Sun Long run 6.8 mi11 km

Week 6

Build22.4 mi36 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4.7 mi7.5 km
  6. Sat Rest
  7. Sun Long run 7.5 mi12 km

Week 7

Build24.5 mi39.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 7.1 mi11.5 km 6 × 1 km at 10K race effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4.7 mi7.5 km
  6. Sat Rest
  7. Sun Long run 8.1 mi13 km

Week 8

Build, lighter week19.9 mi32 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 9

Peak26.1 mi42 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.8 mi11 km 3 × 2 km at 10K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 5.3 mi8.5 km
  6. Sat Rest
  7. Sun Long run 8.7 mi14 km

Week 10

Taper18 mi29 km

  1. Mon Rest
  2. Tue Intervals 5.3 mi8.5 km 4 × 400 m at 10K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Rest
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: 10K 6.2 mi10 km Start a little slower than feels right and finish fast.
Who it’s for
You run five days a week, around 40 km (25 mi), and want a faster 10K.
Runs a week
5
Longest run
10.6 mi17 km
Biggest week
37.3 mi60 km

Week 1

Base24.9 mi40 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 6.8 mi11 km

Week 2

Base27.3 mi44 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.3 mi8.5 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 7.5 mi12 km

Week 3

Base29.2 mi47 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Easy + strides 5.6 mi9 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 5 mi8 km
  7. Sun Long run 8.1 mi13 km

Week 4

Base, lighter week23.3 mi37.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 3.7 mi6 km
  7. Sun Long run 6.2 mi10 km

Week 5

Build31.1 mi50 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.5 mi10.5 km 5 × 1 km at 10K race effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Tempo 5.9 mi9.5 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 5 mi8 km
  7. Sun Long run 8.7 mi14 km

Week 6

Build33.6 mi54 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.5 mi10.5 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Intervals 7.1 mi11.5 km 6 × 1 km at 10K race effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 9.3 mi15 km

Week 7

Build35.4 mi57 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 8.1 mi13 km 7 × 1 km at 10K race effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Tempo 6.8 mi11 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 9.9 mi16 km

Week 8

Build, lighter week28 mi45 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.6 mi9 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 7.5 mi12 km

Week 9

Peak37.3 mi60 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 7.1 mi11.5 km 3 × 2 km at 10K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 6.2 mi10 km
  4. Thu Tempo 7.1 mi11.5 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 6.2 mi10 km
  7. Sun Long run 10.6 mi17 km

Week 10

Taper23.3 mi37.5 km

  1. Mon Rest
  2. Tue Intervals 5.3 mi8.5 km 4 × 400 m at 10K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: 10K 6.2 mi10 km Start a little slower than feels right and finish fast.

How hard is each run?

Easy
Slow enough to talk in full sentences. Most of every plan is easy, and it should feel too slow at first.
Long run
Easy pace, just longer. Walk breaks are fine, and so is slowing down on hills.
Strides
20 seconds fast and relaxed, with a full walk back between. They wake your legs up without tiring you.
Hills
A strong effort up a steady hill, then an easy jog or walk down. Strength work that happens to be running.
Fartlek
Short brisk bits inside an easy run. Breathing hard but in control.
Tempo
Comfortably hard: about what you could hold for an hour. You can say a few words, not chat.
Intervals
Repeats at race effort with easy jogging between. The effort should be even from the first to the last.
Race pace
The effort you plan to hold on race day, practiced inside a longer run.
Strength
Squats, lunges, step-ups, calf raises, glute bridges and a plank, 20 to 30 minutes. Bodyweight is enough to start.

Questions

How fast should the easy runs be?
Slow enough to talk in full sentences. If you can only get out a few words, slow down. Easy running builds most of your fitness, and keeping it easy is what lets you run the hard sessions well.
What if I miss a run?
Skip it and carry on. Don’t squeeze two runs into one day. If you miss most of a week, repeat the week before and pick the plan up from there.
Can I move days around?
Yes. Keep an easy or rest day between the harder sessions, and put the long run on the day you have the most time.
Do I need the strength sessions?
They’re optional, but two short sessions a week help you hold your form late in a race and make it less likely that a small niggle turns into an injury.
Is this 10K plan really free?
Yes, here and in the Runvas app. The app builds a plan for your race date and level and gives each workout a route near you.