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
Image Source: POPSUGAR Photography / Kat Borchart
