Find free 10k training schedules here.
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Free 10K Training Schedules

Are you ready for a 10K race? Looking for 10K training advice? Want to prepare for your best 10K ever?

Find Free 10k training schedules here. These 10k training plans are designed by some of the running community's foremost experts and we've put them together all in one place to make it easy for you to find a training schedule suited to your experience level. Whether you are a novice or an advanced runner, whether your goal is to lose weight or just get back into shape, our goal is to provide you with the perfect training plan.

If you are a complete beginner, you should consider starting with a shorter distance first. You can find 5K Training Plans and even 1 Mile Training Plans here. Of course, you should consult a physician before attempting any exercise, including any of the advice or training schedules you find on this site. Running can be a very intense workout and it is important that your doctor clears you to run before you start.



Beginner 10K Programs

The Beginner 10K Program is designed for the new runner looking to accomplish the goal of completing their first 10K run.


Intermediate 10K Programs

The Intermediate 10K Program was developed for the experienced runner looking to set a new personal best or increase their fitness level while trainig for a 10K.


Advanced 10K Programs

Our Advanced Program was developed for the 10K runner looking to run through the competition and increase their aerobic activitiy with longer runs and shorter rest days.


10K Programs

Most people thinking about running a 10k race have already participated in another distance race, like a 5k, but are looking for more of a challenge. The 10k is a great distance for this group because it is provides that challenge without being too daunting.

  • Beginner 10K Plan

    The Beginner Program consist of 4 rest days, a run/walk schedule and steady increase in mileage per week. Get the Beginner Program Here



  • Intermediate 10K Plans

    The Intermediate Program decreases your rest days and eliminates walking as steady jogs are added, and interval runs are introduced as time and mileage is increased. Get the Intermediate Program Here



  • marathon success

    Advanced 10K Plans

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    For the dedicated and experienced runner, this is your plan. Cross training is introduces in this 10K Training plan and rest days are brought down to one to prepare the body to run the best posible 10K Race. Get the Advanced Program Here






Looking For More

Most people thinking about running a 10k race have already participated in another distance race, like a 5k, but are looking for more of a challenge. The 10k is a great distance for this group because it is provides that challenge without being too daunting. After all, a 10k is between a 5k and half marathon distance and that makes it a natural stepping stone for those with goals for eventually running a half marathon or marathon. You can find Half Marathon Training plans here. You can find Marathon Training plans here.