A 10K race is ten kilometers, or 6.2 miles. Some people think of it as the “perfect distance,” because it’s more of a challenge than a 5K but doesn’t require as much training as a half marathon. Whether this is your first race, you’re building up to a longer distance after trying a shorter race, or you’re simply running for the love of the distance, our 12-week 10K training plan will help you reach your goal.
Follow our plan to make it to the finish line, and see our training tips for how to make your race day a success.
Overview
Our plan has your long run on Saturdays, but you can do your long run any day of the week that works best for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day.
Your midweek runs should be done at a pace that feels easy to you (a pace at which you can carry on a conversation). Easy runs burn calories and build mileage but should not put cardio stress on the body.
Rest days means rest. Recovery time is vital to increasing your strength and stamina.
Cross-training can be any low-impact, non-running activity (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
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Week(s) until race Day Type Workout Comment Daily Mileage Total weekly mileage 12 Monday Run or Walk or Run/Walk 1.5 miles Can also strength train 1.5 6.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 1.5 miles Can also strength train 1.5 Thursday Run or Walk or Run/Walk 1.5 miles 1.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 2 miles 2 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates11 Monday Run or Walk or Run/Walk 1.5 miles Can also strength train 1.5 7 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 1.5 miles Can also strength 1.5 Thursday Run or Walk or Run/Walk 1.5 miles 1.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 2.5 miles
2.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates10 Monday Run or Walk or Run/Walk 1 miles Can also strength train 1 5.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 1.5 mile Can also strength train 1.5 Thursday Run or Walk or Run/Walk 1 miles 1 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 2 miles 2 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates9 Monday Run or Walk or Run/Walk 2 miles Can also strength train 2 8.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 2 miles Can also strength train 2 Thursday Run or Walk or Run/Walk 2 miles 2 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 2.5 miles 2.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates8 Monday Run or Walk or Run/Walk 2.5 miles Can also strength train 2.5 10.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 2.5 mile Can also strength train 2.5 Thursday Run or Walk or Run/Walk 2.5 miles 2.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 3 miles 3 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates7 Monday Run or Walk or Run/Walk 3 miles Can also strength train 3 12 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 3 miles Can also strength train 3 Thursday Run or Walk or Run/Walk 2.5 miles 2.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 3 miles 3.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates6 Monday Run or Walk or Run/Walk 2.5 miles Can also strength train 2.5 10.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 2.5 mile Can also strength train 2.5 Thursday Run or Walk or Run/Walk 2.5 miles 2.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 3 miles 3 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates5 Monday Run or Walk or Run/Walk 3.5 miles Can also strength train 3.5 14.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 3.5 miles Can also strength train 3.5 Thursday Run or Walk or Run/Walk 3 miles 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 4.5 miles 4.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates4 Monday Run or Walk or Run/Walk 4 miles Can also strength train 4 17 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 4 miles Can also strength train 4 Thursday Run or Walk or Run/Walk 4 miles 4 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 5 miles 5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates3 Monday Run or Walk or Run/Walk 5 miles Can also strength train 5 21.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 5 miles 5 Thursday Run or Walk or Run/Walk 4.5 miles 4.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 7 miles 7 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates2 Monday Run or Walk or Run/Walk 3 miles Can also strength train 3 12 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 3 miles Can also strength train 3 Thursday Run or Walk or Run/Walk 3 miles 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Run or Walk or Run/Walk 3 miles 3 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates1 Monday Run or Walk or Run/Walk 3 miles Can also strength train 3 14.7 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Run or Walk or Run/Walk 3 miles Can also strength train 3 Thursday Run or Walk or Run/Walk 2.5 miles 2.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday RACE DAY 6.2 miles 6.2 Sunday Easy jog/Walk 10-15 minutes To help prevent muscles from getting tight -
Week(s) until race Day Type Workout Comment Daily Mileage Total weekly mileage 12 Monday Easy Pace 3 miles Can also strength train 3 12 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Easy Pace 3 miles Can also strength train 3 Thursday Easy Pace 3 miles 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 3 miles 3 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates11 Monday Tempo Run 1 mile easy pace
1 mile fast
1 mile easyOr run all mileage at easy pace 3 13 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 2 mile easy warm
1 mile repeat
1 mile easy1 mile repeat is faster than 5K pace 4 Thursday Easy Pace 3 miles Can also strength train 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 3 miles 3 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates10 Monday Easy Pace 2.5 miles Can also strength train 2.5 10.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 1 mile easy warm
4 by 1/4 mile repeats
1 mile easy cool down1-3 minute rest in place between each 1/4 mile repeat 3 Thursday Easy Pace 2.5 miles Can also strength train 2.5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 2.5 miles 2.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates9 Monday Tempo Run 2 mile easy pace
1 mile fast
1 mile easyOr run all mileage at easy pace 4 15 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 2 mile easy warm
2 by 1/2 mile repeats
1 mile easy cool down1-3 minute rest in place between each 1/2 mile repeat 4 Thursday Easy Pace 3 miles Can also strength train 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 4 miles 4 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates8 Monday Tempo Run 1 mile easy pace
2 mile fast
1 mile easyOr run all mileage at easy pace 4 17.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 2 mile easy warm
1/4 mile repeat
1/2 mile repeat
1/2 mile repeat
1/4 mile repeat
1 mile easy cool down1-3 minute rest in place between each 1/2 mile and 1/4 mile repeat 4 Thursday Easy Pace 4 miles Can also strength train 4 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 5.5 miles 5.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates7 Monday Tempo Run 1.5 mile easy pace
2 miles progressively getting faster each mile
1 mile easyOr run all mileage at easy pace 4.5 19 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 2 mile easy warm
6 by 1/4 mile repeat
1 mile easy cool down1-3 minute rest in place between each 1/2 mile and 1/4 mile repeat 4.5 Thursday Easy Pace 4 miles Can also strength train 4 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 6 miles 6 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates6 Monday Easy Pace 3 miles Can also strength train 3 12 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Easy Pace 3 mile Can also strength train 3 Thursday Easy Pace 3 miles 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 3 miles 3 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates5 Monday Tempo Run 2.0 mile easy pace
2 miles progressively getting faster each mile
1 mile easyOr run all mileage at easy pace 5 22 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 2.5 mile easy warm
3 x 1/2 mile repeats
1 mile easy cool down1-3 minute rest in place between each 1/2 mile repeat 5 Thursday Easy Pace 5 miles Can also strength train 5 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 7 miles 7 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates4 Monday Tempo Run 2 mile easy pace
3 miles progressively getting faster each mile
1 mile easyOr run all mileage at easy pace 6 25.5 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 3 mile easy warm
8 x 1/4 mile repeats
1 mile easy cool down1-3 minute rest in place between each 1/4 mile 6 Thursday Easy Pace 6 miles Can also strength train 6 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 7.5 miles 7.5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates3 Monday Tempo Run 3 mile easy pace
3 mile progressively getting faster each mile
1 mile easyOr run mileage at easy pace 7 29 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Easy Pace 7 miles 7 Thursday Easy Pace 6 miles 6 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 9 miles 9 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates2 Monday Easy Pace 3 miles Can also strength train 3 15 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Track 2 mile easy warm
1 mile repeat
1 mile easy cool down1 mile repeat is faster thank 5K pace 4 Thursday Easy Pace 3 miles Can also strength train 3 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday Long Run 5 miles 5 Sunday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, Pilates1 Monday Easy Pace 4 miles 4 18.2 Tuesday Cross Training CrossTrain:
Bike, Pilates, Yoga, Swim, WalkWednesday Easy Pace 4 miles 4 Thursday Easy Pace 4 miles Easy Cross Train:
Yoga, Swim, Walk, Pilates4 Friday Rest or Easy Cross Train Easy Cross Train:
Yoga, Swim, Walk, PilatesSaturday RACE DAY 6.2 miles 6.2 Sunday Easy jog/Walk 10-15 minutes To help prevent muscles from getting tight
1
Respect the distance. Covering 6.2 miles will require a little preparation, so our plan builds up mileage slowly, allowing you time to safely increase your endurance. Cutting your training short and upping your miles too quickly increases your chances of injury, so give yourself time.
2
Know your limits. If you’ve participated in a 5K before, you may expect to finish a 10K at the same pace. While this is certainly a possibility, don’t be too hard on yourself if your pace — whether you’re walking or running — slows down as your mileage goes up. Your body will acclimate to the distance, but it may not happen immediately.
3
Have a strategy. Having a specific race goal in mind can help you plan how to train and how to approach race day. For instance, if you know you want to maintain a certain pace, pay attention to your personal running or walking habits. Do you tend to start off too fast and then fade? Or do you hold back and finish with gas still left in the tank? Observe yourself, and then use that knowledge to your advantage.
4
Treat yourself well. After a good training session, or even before, you may be in the mood to reward yourself. Participating in a race should never be self-inflicted punishment, so occasionally splurging is no problem. But you’ll find that when you’re eating well and sleeping well, your training will benefit, and so will you. Healthy habits build on each other, so remember to take care of yourself by fueling with good food and giving yourself plenty of rest time to recover.
Register for the St. Jude Memphis 10K, and support St. Jude
Use your 10K race to benefit children with cancer and other life-threatening diseases. Your participation can help ensure no family pays for treatment, travel, housing or food — because all a family should worry about is helping their child live.
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