Make your next run count
10K training plan generator
Build an eight-week 10K schedule from your race date and goal time.
Choose 3 to 5 runs per week and see dated sessions with goal, easy, tempo and interval paces in kilometres or miles. The schedule combines easy running, tempo or interval sessions and weekly long easy runs, followed by a lighter race week. Save the plan as a PDF or add the sessions to your calendar.
Your schedule starts on a Monday and ends on race day. It provides run types and pace targets, while workout lengths, interval repeats and recovery times remain yours to choose.
Your 8-week plan
Your schedule, from the first week to race day.
- Starts
- Race day
- Runs
- 24
Race week ends on race day. Early-week races have fewer training days. Easy-run lengths are yours to choose.
- Goal / intervals
- 8:51 /mile
- Easy
- 10:37 to 11:30 /mile
- Tempo
- 9:34 /mile
Week 1
Starting
Establish your starting rhythm
Begin with the first scheduled sessions. Use the targets as a guide and choose any unspecified workout lengths to suit your experience.
Tuesday
Easy run
Start with a familiar easy run and choose a length that fits your current routine.
Easy pace10:37 to 11:30 /mileThursday
Tempo run
Use the tempo target for steady running. Choose a session duration suited to your experience.
Tempo pace9:34 /mileSunday
Long easy run
Keep the longer session within the easy pace range. You choose its distance or duration.
Easy pace10:37 to 11:30 /mile
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Build your own running plan
- Choose your race date and 10K goal time.
- Select 3 to 5 runs weekly and your distance unit.
- Check the pace key and each dated week.
- Download the full plan with Save PDF, share, print or download the calendar.
A worked example
- 10K goal 55:00, kilometres.
- Goal and intervals: 5:30/km.
- Easy: 6:36 to 7:09/km; tempo: 5:56/km.
How this tool works
Goal pace is goal time divided by 10 km. Easy pace is 1.20 to 1.30 times goal pace; tempo is 1.08 times goal pace; intervals use goal pace.
The eight-week schedule uses easy runs, alternating tempo and interval weeks, and a weekly long easy run. The final week is lighter with short easy runs and the race.
Plans start on Monday and contain no runs after race day. An early-week race can reduce final-week frequency.
The supplied specification does not define workout lengths or interval recoveries. These are left to the runner instead of presenting invented durations as source guidance.
A few useful answers
Sources
- Centers for Disease Control and Prevention: Adult Activity: An Overview
General adult physical activity guidance. Does not prescribe the exact workouts or progressions in these tools.
- UK Chief Medical Officers: UK Chief Medical Officers' physical activity guidelines
General physical activity guidance; these tools' training rules are planning rules, not clinical prescriptions.
- RFC Editor: RFC 5545: Internet Calendaring and Scheduling
The iCalendar date and floating local-time event format.
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.