10K Calculated Training Plans
Know Which Level is Right for You
This is a 12-week training plan running coach Ryan Vail that will help you complete your next 10K.
This training plan will help you complete your next 10K without any walking. No running experience is needed as this plan will begin with a mixture of walking and jogging as you slowly build up toward being able to complete a full 6.2 miles of running for race day.
Race Goal: Complete all 10K Running
Goal Race Pace: 8:00-12:00/mile
Longest Training Run: 5 miles
Experience Level: No running experience required, but decent general fitness recommended.
If you’re looking to run your next 10K a little bit faster, then this plan is for you. You’ll start off building up your endurance and then working on some speed workouts to help you get across the finish line faster in your next race.
Race Goal: Run 10K Faster
Goal Race Pace: 7:00-11:00/mile
Longest Training Run: 8 miles
Experience Level: Some prior running experience
If you really want to get the most out of yourself in your next 10K, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.
Race Goal: Run 10K your fastest
Goal Race Pace: 6:00-10:00/mile
Longest Training Run: 10 miles
Experience Level: Consistent running several weeks prior to starting plan