The 10K welcomes runners of all speeds—not too short, not too long, just right mix of endurance and speed. It’s the sweet sport that appeals to both casual and competitive runners, so it’s no surprise that it’s the most common race distance.
With a reasonable amount of training, most people can complete a 10K, making it accessible to beginners while still being an exciting challenge for seasoned runners aiming to shiny new PR.
If you’re already running a few times a week, you’re more than ready to tackle a 10K. Just pick a plan—beginner or intermediate—based on where your fitness level is, and you’ll be crossing that finish line in no time!
Overview
This program assumes you can 5k comfortably and running around three times per week, keeping fairly active on other days.
If it's your first 10K race or you don't have much running experience, we recommend starting with the beginner level. If you've been running for a few months already, you can move up to the intermediate level.
10k Training Plan for Beginners
10k Intermediate Training Plan
Your coach: Benita Willis
Benita Willis, world renowned runner, World Champion, four-time Olympian, is the head coach and owner of Lace Up Running. Benita is one of Australia’s greatest distance runners and has been a specialist running coach for over two decades. Lace Up Running is a fun, social fitness group developed and run by positive, inspiring people to enable you to get fit, feel happy, in an all-inclusive environment. Benita specializes in crafting running programs for beginner to advanced runners across 5-42K and beyond.
Glossary
Before you dive in, we recommend getting familiar with the basic rules and lingo of running—it’ll make the journey smoother and more fun! Plus, we’ve included a handy pace chart to help you nail the right effort level for each run.
Easy Run: A relaxed, conversational-pace run for aerobic development and recovery while maintaining mileage.
Fartlek: Swedish for "speed play," combining continuous running with bursts of faster effort to improve aerobic and anaerobic fitness.
Hill Training: Running uphill to build strength, power, and cardiovascular endurance, often done in repeats with recovery jogs downhill.
Interval Training: Alternating high-intensity running with recovery periods to boost speed and endurance, e.g., 400-meter sprints with 200-meter jogs.
Long Run: A slower-paced, extended run to build endurance, aerobic capacity, and mental toughness for distance running.
Recovery Run: A short, slow run after a hard effort to promote blood flow and muscle recovery without adding stress.
Speed Work: Workouts focused on improving running speed, including intervals, tempo runs, and strides to increase efficiency and fast-twitch muscle activation.
Strides: Short, near-max effort sprints (20–30 seconds) to improve form, turnover, and efficiency with minimal fatigue.
Tapering: Reducing training volume before a race to recover fully and peak on race day.
Tempo Run: A sustained, "comfortably hard" effort to improve the lactate threshold, making faster paces easier to maintain.
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Pace chart
If you followed our 5k training plan, you already now how important it is to always do your workout at the right intensity. This rule is no different for the 10k training plan (or any distance, really). Running too fast for example can hinder recovery for future sessions and without good recovery, there no progress. After all, you can only train as much as you recover from.
Pro tip: By doing the Polar Running Performance Test, you can estimate your unique training zones (heart rate, speed, and power zones). All you need to do is go for a progressive run for at least six minutes and reach at least 85% or your maximum heart rate.
Heart rate is an excellent measure of workout intensity. Before starting your new 10K training program, take time to fine-tune your heart rate zones. Use this pace chart as a helpful reference of the intensity of different workouts.
| Workout type | Heart Rate Zone | Target Pace (Times Slower/Faster) | Example Pace (Best 1k: 4:00) | Example Pace (Best 1k: 6:00 min/km) |
|---|
| Recover and easy runs | 50-60% of max HR | 1.30 - 1.40 times slower | 5:12 - 5:36 min/km | 7:48 - 8:24 min/km |
|---|
| Long runs | 60-70% of max HR | 1.20 - 1.30 times slower | 4:48 - 5:12 min/km | 7:12 - 7:48 min/km |
|---|
| Aerobic threshold (Tempo runs) | 65-75% of max HR | 1.05 - 1.10 times slower | 4:12 - 4:24 min/km | 6:18 - 6:36 min/km |
|---|
| Moderate Runs | 75-85% of max HR | 1.00 - 1.05 times slower | 4:00 - 4:12 min/km | 6:00 - 6:18 min/km |
|---|
| Long intervals (500-1200m) | 85-95% of max HR | 1.00 - 1.05 times faster | 3:48 - 4:00 min/km | 5:42 - 6:00 min/km |
|---|
| Short intervals (200m-400) | 90-100% of max HR | 1.05 - 1.10 times faster | 3:36 - 3:48 min/km | 5:24 - 5:42 min/km |
|---|
Playbook
Training for a 10K requires focus and dedication. Follow these key guidelines to stay on track and successfully complete your 10K journey.
- Warm up: Is a 5min walk/5min jog then some dynamic stretching (3-5min) then 2 x 80m strides (faster running in a straight line) at about 5km pace feel (walk back after each). Warm down: 5-10min walk.
- Cross training: All cross training is optional. It can be anything you enjoy including walking, riding, swimming, elliptical, strength training etc. It’s important to keep it easy as it is included to supplement your aerobic base conditioning while keeping impact to a minimum to prevent injuries.
- Stick to the plan: If you miss a training session, resist the temptation to cram it in or double up on your next workout. Trying to "make up" for lost training time can lead to burnout and increased injury risk. When you skip a session, simply pick up where the plan indicates and continue forward. If you miss several sessions, ease back into the plan.
- Prioritize rest: Recovery is training, too. Prioritize consistent sleep and listen to your body. If you're exhausted, skipping a workout isn't failure - it's smart training. Rest allows your body to repair, rebuild, and come back stronger.
- Training to heart rate: You will see in the program below, that the training sessions relate to Heart Rate Zones. Tracking your heart rate is the best way during a run (and for recovery) to ensure success, and that you are following the coach’s plan.
Personalize your training plan
With Polar Flow and your Polar watch, you’ll have access to a personal running plan tailored to your fitness level and goals. Simply select your race distance and event date—it’s that easy.
Designed around your fitness level, this adaptive plan evolves as you progress, guiding you through every run. Sync daily targets to your Polar watch and let it lead the way. With added strength, core, and mobility exercises, plus finish-time predictions, you’ll have everything you need to crush your goals.
More about Polar Running Program
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