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6 Week 10k Training Plan: PDF for Beginners & Intermediate Runners

A 6 week 10k training plan might initially sound like a bit of a stretch, but with a little consistency and commitment, most runners find it very manageable. The six week time frame provides a great framework for mileage building, while improving fitness along the way.

Can I train for a 10k in 6 weeks?

Yes, most runners find that they can successfully train for a 10k in 6 weeks. Runners who can currently run for at least 30 minutes at a time will find great success with the 6 week time frame.

If you are brand-new to running, it would be advantageous to take some time to build up a running base before beginning this 10k training plan. Once you can successfully run for 30 minutes without stopping, you are ready to begin this training plan.

How many weeks does it take to train for a 10k?

Most runners take about 6 – 12 weeks to train for a 10k, depending on their beginning fitness level. Some advanced and seasoned distance runners can successfully train for a 10k in about a month, while it takes some new runners 2-3 months to build up mileage.

Runners who have previously completed a 5k will find the 6 week timeframe to be a great transition to the 10k. Because the 10k is a distance that is friendly to both beginners and competitive runners, the amount of training time varies greatly.

Who is this 6 Week 10k Training Plan for?

This 6 week 10k training plan is for beginner and intermediate runners. It is recommended that runners have a base of 2-3 miles, or about 30 minutes of running non-stop, prior to beginning.

Intermediate runners and those who have already completed a 10k will find this training plan helpful for achieving PRs and accomplishing new goals. Beginner runners can use this training plan to help them increase mileage and prepare to conquer 6.2 miles for the first time.

Download this 6 week 10k training plan PDF to conquer race day! With beginner and intermediate modifications, this is the perfect 10k guide.

Overview of the 6 Week 10k Training Plan

In just 6 weeks, runners will build their mileage up to 6.2 miles and increase fitness, speed and efficiency. This training plan combines multiple different workouts for optimal fitness growth over the 6 week period.

Workouts in the 10k Training Plan

There are 6 main workout categories seen within this 10k training plan. Each run or workout serves a specific purpose – either to improve cardiovascular fitness, increase mileage, boost strength or improve recovery. Here are the workouts in this 6 week 10k training plan.

  • Long Runs – the longest distance of the week run at a slow, easy pace [Saturday]
  • Speed Workouts – either repetitions of 400 meter or 800 meter intervals run at a hard effort, with a period of slow, easy recovery in between OR tempo runs at a hard effort sustained for longer periods of time [Wednesday]
  • Easy Runs – short runs completed at a slow, easy pace [Monday & Thursday]
  • Cross Training – any activity besides running that requires physical exertion [Friday]
  • Strength Training – bodyweight or weighted exercises that help build muscle strength and endurance [Tuesday]
  • Rest – a complete rest day or active recovery such as walking, stretching or yoga [Sunday]

Training Plan Structure

  • Monday: Easy run
  • Tuesday: Strength training
  • Wednesday: Speed workout (interval run or tempo)
  • Thursday: Easy run
  • Friday: Cross training
  • Saturday: Long run
  • Sunday: Rest

10k Training Plan for Beginner vs. Intermediate: Modifications

This 6 week 10k training plan is designed for beginner and intermediate runners. The long run is critical for helping all runners build their mileage base and prepare for the race distance of 6.2 miles, but throughout the week a few modifications can be made to suit your fitness level.

Beginner modifications

If you are relatively new to running and/or are training for your first 10k race, the speed workout can be modified by removing the speed portion and simply running for the indicated time/distance.

For example, a 2 mile run with 2 x 400 meter intervals can simply become a 2 mile run.

Intermediate modifications

If you are finding the training plan to be too easy for your goals and/or fitness level, try increasing the weekly mileage by completing longer easy runs. Adding 1-2 miles per week is a great way to increase your fitness.

In addition, intermediate runners could try adding more intervals or tempo miles to the weekly speed workout, or aiming for a faster speed during these portions of the run.

10k Training Tips

Whether you’re training for your very first 10k or are hoping to hit a new PR, there are a few steps you can take during training to ensure you perform your best on race day. Try these tips to make the most of the 6 week training plan!

Fully commit

In order to succeed with any 10k training plan, whether it’s 6 weeks in length or 16, you’ll need to fully commit. Downloading a training plan and simply picking or choosing what workouts to complete based on convenience will set you up for a race day struggle.

Fully committing to training means completing every run and workout (unless there is injury or illness), taking rest days seriously and being intentional with recovery. Consistency is key to hitting new goals and finding success on race day!

Don’t skimp on recovery

When you’re increasing mileage, regardless of whether it’s for a 10k or marathon, recovery become extra important. In order for the body to properly adapt and get stronger, it needs time to recover from the wear and tear of each training day.

Prioritizing recovery means following scheduled rest days, taking time for warm ups and cool downs, stretching, foam rolling and even more if necessary. These simple measures will not only help improve fitness, but will help prevent injuries throughout training.

Assess your base fitness

Prior to starting the 6 week 10k training plan, it’s important to have a realistic idea of your current running and fitness abilities. Beginning the training plan with the goal of a sub-60 minute 10k when your current mile PR is 12 minutes might be a stretch to accomplish in 6 weeks.

Assessing your base fitness will not only help you set realistic goals, but will prevent overtraining and injuries that can arise from pushing too far or too fast. Use this assessment to determine what will realistically be possible in 6 weeks, as well as the paces you should aim for during training.

Take easy runs slow

One of the biggest mistakes runners make, both new and experienced alike, is running the easy runs too fast. Many runners make the mistake of completing easy and long runs at their goal pace for race day.

Completing all of your runs at a “fast” pace, even if it is just moderately so, does not allow your body adequate recovery time. Long and easy runs should be completed almost 1-2 minutes slower per mile than your goal pace. These runs are used simply to build mileage, whereas speed workouts are the time to practice pushing the pace and increasing cardiovascular fitness.

Be intentional with nutrition

A simple, yet incredibly effective, way to improve your fitness during training is to be intentional with your nutrition and fuel. Making a few swaps to include more whole foods can go along way when training for a 10k.

Minimizing the junk, increasing hydration, and focusing on a whole-grain, carbohydrate-rich diet will provide your body with the energy and nutrients it needs for strong, healthy running.

Focus on form

Running form plays a key role in maximizing speed and output. Something as simple as overstriding or incorrect arm swing can add seconds to each mile (not to mention effort). In addition, proper running form is fundamental for preventing injuries and running pain-free over time.

Assess your cadence, running stride, arm swing and forward lean before you dive into training. If you aren’t working with a coach or professional, simply taking a video of yourself running can provide great insight to anything that might be off.

These 10k training tips, along with a great 10k training plan, will set you up for success and enjoyment on race day. Download the 6 Week 10k Training Plan for free to get started on your next training goal!

6 Week 10k Training Plan

Download this 6 week 10k training plan PDF to conquer race day! With beginner and intermediate modifications, this is the perfect 10k guide.

10k Training Week 1:

  • Monday: 2 miles
  • Tuesday: Strength training
  • Wednesday: 2 miles
  • Thursday: 2 miles
  • Friday: Cross training
  • Saturday: 3 miles
  • Sunday: Rest

10k Training Week 2:

  • Monday: 2 miles
  • Tuesday: Strength training
  • Wednesday: 2 miles with 2 x 400
  • Thursday: 3 miles
  • Friday: Cross training
  • Saturday: 4 miles
  • Sunday: Rest

10k Training Week 3:

  • Monday: 2 miles
  • Tuesday: Strength training
  • Wednesday: 2.5 miles with 3 x 400
  • Thursday: 3 miles
  • Friday: Cross training
  • Saturday: 5 miles
  • Sunday: Rest

10k Training Week 4:

  • Monday: 3 miles
  • Tuesday: Strength training
  • Wednesday: 2 miles with 2 x 800
  • Thursday: 3 miles
  • Friday: Cross training
  • Saturday: 6 miles
  • Sunday: Rest

10k Training Week 5:

  • Monday: 3 miles
  • Tuesday: Strength training
  • Wednesday: 4 miles with 5 x 400
  • Thursday: 2 miles
  • Friday: Cross training
  • Saturday: 3 miles
  • Sunday: Rest

10k Training Week 6:

  • Monday: 3 miles
  • Tuesday: Cross training
  • Wednesday: 2 miles
  • Thursday: 2 miles OR rest
  • Friday: Rest
  • Saturday: Race Day!
  • Sunday: Rest

Download the 6 Week 10k Training Plan PDF

Committing to training for a 10k in 6 weeks means that you are ready to increase your mileage and build maximum fitness in just over a month’s time. This training plan will help you reach your goals, improve fitness and conquer race day with enjoyment in no time!

More 10k training tips: