10K Training Plan: 8-Week Schedule for First-Timers
This plan is designed for runners who can run 5K comfortably and want to step up to a 10K in eight weeks. It balances easy runs, one quality session, and a weekly long run.
Weekly Structure
- 3 to 4 runs per week
- 1 quality workout (tempo or intervals)
- 1 long run
- Easy days between hard efforts
8-Week Plan Overview
| Week | Key Workout | Long Run |
|---|---|---|
| 1 | 4 x 3 min steady | 6 km |
| 2 | 20 min tempo | 7 km |
| 3 | 5 x 3 min steady | 8 km |
| 4 | 25 min tempo | 8 km |
| 5 | 6 x 3 min steady | 9 km |
| 6 | 30 min tempo | 10 km |
| 7 | 4 x 5 min steady | 8 km |
| 8 | 2 x 10 min tempo | 6 km |
Race Week Tips
- Reduce volume by 30 to 40 percent.
- Keep one short tempo session to stay sharp.
- Sleep well and avoid new workouts or shoes.