8-Week Beginner 10K Running Schedule

If you’ve already run a few 5Ks| running a 10K is totally doable ¡ª 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

1Rest3 milesCT*2.5 miles (race pace)Rest3 miles30 minutes EZ**2Rest3 milesCT3 miles (race pace)Rest3.5 miles35-40 minutes EZ3Rest3.5 milesCT3.5 miles (race pace)Rest4 miles35-40 minutes EZ4Rest4 milesCT3.5 miles (race pace)Rest4.5 miles40-45 minutes EZ5Rest3 milesCT4 miles (race pace)Rest5 miles40-45 minutes EZ6Rest3.5 milesCT3.5 milesRest6 miles40-45 minutes EZ7Rest4 milesCT4 miles (race pace)Rest7 miles40-45 minutes EZ8Rest3 milesCT or Rest3 milesRestRestRace 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.

Image Source: POPSUGAR Photography / Kat Borchart