10K Training Schedule for Advanced Runners

8 week plan to run your best 10K race

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If you are an advanced runner who is ready to sharpen your 10K (6.2 miles) race performance, use this eight-week training plan. To follow this 10K training schedule, you should be able to run at least 10 miles comfortably and run five days a week. If this plan seems too tough for you, try the ​intermediate 10K schedule.

10K Advanced Training Schedule

Follow this plan to get ready for your 10K. Use the workout key below to get details about each session. You can switch days to accommodate your schedule. Just make sure you don't do two speed workout days in a row.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 CT or Rest 6 x 400 IW 3 mile run + strength 35 min tempo Rest 7 mile run 30 min EZ
2 CT or Rest 4 x 800 IW 4 mile run + strength 40 min tempo Rest 8 mile run 35 min EZ
3 CT or Rest 6-8 x 400 IW 4 mile run + strength 6 x hill repeats Rest 9 mile run 35 min EZ
4 CT or Rest 6 x 800 IW 4 mile run + strength 40 min tempo Rest 10 mile run 40 min EZ
5 CT 8 x hill repeats 5 mile run + strength 45 min tempo Rest 6 mile run 40 min EZ
6 CT or Rest 6 x 800 IW 5 mile run + strength 40 min tempo Rest 10 mile run 45 min EZ
7 CT or Rest 8 x 400 IW 4 mile run + strength 40 min tempo Rest 8 mile run 45 min EZ
8 CT or Rest 5 mile run 30 min tempo run 3 m run Rest Rest 10K Race!

Workout Key

Each workout in the plan above plays an important role in training. Use this guide to get details and understand how to the different workouts integrate into the comprehensive plan.

Cross-training (CT)

Cross-training activities allow you to give your joints and running muscles a break while still working on your cardio. When the schedule calls for CT, do a cross-training activity (e.g., biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes.

You should also do 15 to 20 minutes of strength training, either using machines or bodyweight exercises, focusing on your lower body and core. You can do another 15- to 20-minute strengthening session on Wednesdays when you do an easy paced run.

Tempo Run

Tempo runs help you develop your anaerobic threshold, which is critical for fast 10K racing. Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace (but not at race pace), and finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard".

Interval Workouts (IW)

After a warm-up, run 400 meters (one lap around most tracks) at your 5K race pace, and then recover by jogging or walking 400 meters. So when the schedule says, 4 x 400, that would be four 400s at 5K pace, with a 400 m recovery in between. For 800 meter (2 laps around most tracks) workouts, run 800 meters at your 10K race pace, and then recover by jogging or walking 400 meters.


Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles build and repair themselves during your rest days. So if you run every day, you won't see much improvement and risk injury. Fridays are a good day for rest because you'll have just done your speed workout on Thursday and the next day is your longest run of the week.

Saturday Long Runs

After you warm-up, run at a comfortable pace for the designated mileage.


This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

5 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Thatcher N. Runner's World. Tips for safe speedwork. July 25, 2013.

  2. Paquette MR, Peel SA, Smith RE, Temme M, Dwyer JN. The Impact of Different Cross-Training Modalities on Performance and Injury-Related Variables in High School Cross Country Runners. J Strength Cond Res. 2018;32(6):1745-1753. doi:10.1519/JSC.0000000000002042

  3. Munoz I, Seiler S, Alcocer A, Carr N, Esteve-lanao J. Specific Intensity for Peaking: Is Race Pace the Best Option?. Asian J Sports Med. 2015;6(3):e24900. doi:10.5812/asjsm.24900

  4. Spiker T. Runner's World. Why rest and recovery is essential for runners. August 22, 2019.

  5. Turner KA. Team USA. Why You Need the Recovery Run. March 13, 2018.

By Christine Luff, ACE-CPT
Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach.