Half Marathon Apps
The Novice 1 Plan
The Novice 2 Plan
Full Marathon Apps
The Novice 1 Plan
The Novice 2 Plan
The Intermediate 1 Plan
The Intermediate 2 Plan


10-K Training Guide

Run your fastest at this popular racing distance

Click here for the TrainingPeaks interactive 10-K programs 

TEN KILOMETERS IS A POPULAR RACING DISTANCE. Many runners start by entering a 5-K, then shift upwards to the 10-K (10,000 meters, or 6.2 miles) en route to a marathon. Or they begin at the half and full marathon distances and look downward, realizing they can improve their speed and race more frequently at shorter distances, often in smaller races. This is the theory behind my best-selling book, Run Fast. Ten-K races are fun to run and easy to train for. Unlike marathons, you don't need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks.

If this is your first 10-K race, or race at any distance, pick the Novice program. If you are an experienced runner looking for a gentle maintenance program, do the same. If you are looking for more of a training challenge, move up to Intermediate. The most experienced runners probably would be happiest with Advanced. I also offer a walking program. See the links to programs at various levels, below.

On these screens, you will find instructions on how to train but for more detailed instructions plus extra training advice and tips, consider signing up for one of my interactive programs, available through TrainingPeaks. For eight weeks leading up to the 10-K race of your choice, I will send you daily emails telling you how to train. .

So lace up your running shoes. It's time to start training for the 10-K.

Click here for the TrainingPeaks interactive programs 

10-K Training: Novice | Intermediate | Advanced | Walk