10K training plan 

Whether this is your first race, you’re building up to a longer distance after trying a shorter race, or you’re simply running for the love of the distance, our 12-week 10K training plan will help you reach your goal.

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10K training plan overview

A 10K is one of the most popular race distances in the world. Whether you’re just starting out or are an experienced runner, training is essential. We’ve laid out 10K training plans for both beginner and intermediate runners.

Leading up to race day, here are a few things to keep in mind: 

  • Our plans have your long runs on Saturdays, but you can choose whichever day of the week works best for you, as long as you stay consistent.
  • Your midweek runs should be done at a pace that feels easy to you. Easy runs burn calories and build mileage but should not put cardio stress on the body.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training can be any low-impact, non-running workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
 
 
 

10K training schedules

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  1.  Weeks Until Race Monday Tuesday Wednesday Thursday  Friday Saturday Sunday
    Total Weekly Milage
    Week 12 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Run, Walk or Run/Walk: 1.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 6.5
    Week 11 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Run, Walk or Run/Walk: 1.5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 7
    Week 10 Run, Walk or Run/Walk: 1 mile; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Run, Walk or Run/Walk: 1.5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 5.5
    Week 9 Run, Walk or Run/Walk: 2 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 2 miles; Can also strength train Run, Walk or Run/Walk: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 8.5
    Week 8 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 7 Run, Walk or Run/Walk: 3 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12
    Week 6 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 5 Run, Walk or Run/Walk: 3.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3.5 miles; Can also strength train Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 4.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 14.5
    Week 4 Run, Walk or Run/Walk: 4 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 4 miles; Can also strength train Run, Walk or Run/Walk: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 17
    Week 3 Run, Walk or Run/Walk: 5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 5 miles; Can also strength train Run, Walk or Run/Walk: 4.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 21.5
    Week 2 Run, Walk or Run/Walk: 3 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3 miles; Can also strength train Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12
    Week 1 Run, Walk or Run/Walk: 3 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 6.2 miles Easy jog/Walk: 10-15 minutes; To help prevent muscles from getting tight 14.7
  2. Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 12 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles
    Can also strength train    		 Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 11 Tempo Run: 1 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 13
    Week 10 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1 mile easy warm, 4 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 2.5 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 2.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 9 Tempo Run: 2 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 8 Tempo Run: 1 mile easy pace, 2 miles fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile and 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 17.5
    Week 7 Tempo Run: 1.5 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 6 by 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile and 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 19
    Week 6 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 5 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2.5 mile easy warm, 3 x 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 22
    Week 4 Tempo Run: 2 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 8 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 25.5
    Week 3 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles Easy Pace: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 29
    Week 2 Easy Pace: 3 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 1 Easy Pace: 4 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk

     

    Easy Pace: 4 miles

    		 Easy Pace: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 6.2 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 18.2
 
 

10K training tips

 
 

1

 

Respect the distance. Covering 6.2 miles will require a little preparation, so our plan builds up mileage slowly, allowing you time to safely increase your endurance. Cutting your training short and upping your miles too quickly increases your chances of injury, so give yourself time.

 
 

2

 

Know your limits. If you’ve participated in a 5K before, you may expect to finish a 10K at the same pace. While this is certainly a possibility, don’t be too hard on yourself if your pace — whether you’re walking or running — slows down as your mileage goes up. Your body will acclimate to the distance, but it may not happen immediately.

 
 

3

 

Have a strategy. Having a specific race goal in mind can help you plan how to train and how to approach race day. For instance, if you know you want to maintain a certain pace, pay attention to your personal running or walking habits. Do you tend to start off too fast and then fade? Or do you hold back and finish with gas still left in the tank? Observe yourself, and then use that knowledge to your advantage.

 
 

4

 

Treat yourself well. Training for a 10K gives you a great opportunity to focus on building other healthy habits as well. Remember to take care of yourself by fueling with nutritious food, staying hydrated and giving yourself plenty of rest time to recover.

 
 

10K training FAQ

  1. A 10K race is ten kilometers, or 6.2 miles. Some people think of it as the “perfect distance,” because it’s more of a challenge than a 5K but doesn’t require as much training as a half marathon.

  2. Training for a 10K usually takes about 8 – 10 weeks. Our plans offer a 12-week training schedule to ensure you’re fully prepared for race day. 

  3. Everyone's body is different so your pre-race meals should be tailored to you. With 12 weeks to train for your race, consider testing different foods before your training runs to identify the best pre-race meals to keep you feeling good throughout the race.

     

 
 
Runner crossing the SJMMW Finish Line
 

Register for the St. Jude Memphis 10K, and support St. Jude 

Use your 10K race to benefit children with cancer and other life-threatening diseases. Your participation can help ensure no family pays for treatment, travel, housing or food — so they can focus on helping their child live.

Register Now

 
 

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