You’ve conquered the 5K; in fact, you probably do them for fun now, and now you’ve set your eyes on the next running goal. A 10K run.
10 kilometres (or 6.2 miles) is generally considered a long run for beginners or people who haven’t been running for long [1]. It takes it up a notch, challenging you to run for around 60 minutes straight [2]. This can feel like a big jump if you’re used to shorter runs.
Ever heard of catching your second wind? It’s that point in the run when it starts to feel easier after the initial stiff, difficult, or breathless start. If you’ve experienced that before, you know that the initial hard feeling eases after about 15 minutes, so challenging yourself to go that extra distance to hit 10km might not actually be as hard as you think.
With that reassurance, we’ve put together a beginner-friendly 10k training plan that’ll get you to your first 10k in 8 weeks. You’ll also find pacing guidance, beginner tips, and nutrition and recovery advice for longer runs.
8-Week Advanced 10K Training Plan
Week 1
Day 1 – Easy Run: Run or run-walk 3 km at a gentle pace, conversational effort
Day 2 – Rest or Cross-Train: Light bike ride, swim, or brisk walk
Day 3 – Easy Run: 3 km at a relaxed pace
Day 5 – Rest
Day 6 – Long Run: 4 km at a steady pace
Day 7 – Rest
Focus: build your routine and habit before building the distance.
Week 2
Day 1 – Easy Run: 3.5 km relaxed
Day 2 – Rest or Cross-Train: 40 minutes of low-intensity movement
Day 3 – Tempo Run: 1 km warm up, 2 km slightly brisker than easy, 1 km cool down
Day 4 – Strength: 20–25 minutes with core and lower-body emphasis
Day 5 – Rest
Day 6 – Long Run: 5 km steady
Day 7 – Rest
Focus: introduce a varied pace so you develop stamina.
Week 3
Day 1 – Easy Run: 4 km easy
Day 2 – Rest or Cross-Train: 45 minutes light movement
Day 3 – Interval Run: 1 km warm up, 4 x 1 minute a bit faster with 1-minute easy between, 1 km cool down
Day 4 – Strength: 25 minutes of full-body work
Day 5 – Rest
Day 6 – Long Run: 5.5 km steady
Day 7 – Rest
Focus: keep building consistency and confidence on your feet.
Week 4
Day 1 – Easy Run: 4 km easy
Day 2 – Rest or Cross-Train: 45 minutes gentle session
Day 3 – Tempo Run: 1 km warm up, 3 km moderate, 1 km cool down
Day 4 – Strength: 25–30 minutes leg-focused
Day 5 – Rest
Day 6 – Long Run: 6 km at a comfortable pace
Day 7 – Rest
Focus: your mid-plan check-in to see how far you’ve come.
Week 5
Day 1 – Easy Run: 4.5 km at a relaxed pace
Day 2 – Rest or Cross-Train: 45–50 minutes low intensity
Day 3 – Interval Run: 1 km warm up, 6 x 1-minute slightly quicker with 1-minute easy between, 1 km cool down
Day 4 – Strength: 30 minutes of strength training for runners
Day 5 – Rest
Day 6 – Long Run: 7 km easy
Day 7 – Rest
Focus: long run distance is gaining shape now.
Week 6
Day 1 – Easy Run: 5 km easy and conversational
Day 2 – Rest or Cross-Train: 50 minutes of gentle activity
Day 3 – Tempo Run: 1 km warm up, 4 km moderate, 1 km cool down
Day 4 – Strength: 30 minutes of strength training for runners
Day 5 – Rest
Day 6 – Long Run: 8 km pace you can hold comfortably
Day 7 – Rest
Focus: run duration is building towards your first race goal.
Week 7
Day 1 – Easy Run: 5 km relaxed
Day 2 – Rest or Cross-Train: 50–60 minutes, very easy session
Day 3 – Interval Run: 1 km warm up, 4 x 2-minute faster with 1-minute easy between, 1 km cool down
Day 4 – Strength: 30 minutes of strength training for runners
Day 5 – Rest
Day 6 – Long Run: 9 km easy run or mix run-walk
Day 7 – Rest
Focus: just one step before taper and race prep.
Week 8
Taper and Race Prep
Day 1 – Easy Run: 4 km relaxed to keep legs moving
Day 2 – Rest or Walk: Easy walk or light cross-train
Day 3 – Short Easy Run: 3 km, very gentle
Day 4 – Rest
Race Day: Run or run-walk your 10K at a pace you can hold comfortably
Focus: fresh legs and race-day confidence.
Pace Explained Using RPE
Relaxed or easy pace (RPE 2–3)
This pace should feel very comfortable. Breathing is calm, your body feels loose, and the run almost feels like a warm-up. You could run longer than planned at this effort. These runs support recovery and help build consistency, especially on tired days.
Conversational pace (RPE 3–4)
This is your go-to pace for most runs. You should be able to speak in full sentences without gasping for breath. Your breathing feels controlled, not strained. If you can chat with a friend or sing along quietly to a song, you’re in the right zone. This pace builds endurance and keeps running sustainable.
Steady pace (RPE 4–5)
A notch up from easy, but still comfortable. You’re aware you’re exercising, but you’re not struggling. Breathing gets a little deeper, and conversation becomes shorter phrases. This pace is often used in longer runs once you’ve settled into a rhythm.
Moderate or tempo effort (RPE 6)
This feels comfortably challenging. You can’t chat much, but you’re not sprinting either. You’re focused, breathing deeper, and aware that you’re pushing, but you could hold this effort for a while. You should finish feeling like you’ve worked out, not wiped out.
Faster intervals (RPE 7–8)
Short bursts where you run quicker than usual, but still in control. You should be slightly out of breath by the end of each interval, then able to recover during the easier sections. These are about improving efficiency, not emptying the tank.
How This 10K Running Plan Works
At first glance, a 10K plan can look busy. There’s a variety of run types, distances that slowly creep up, and the occasional faster session mixed in. Here’s the thing, though: the structure is simpler than it looks, and it’s designed to help your body adapt without tipping into burnout.
Mostly easy, steady runs by duration
The majority of your runs are intentionally easy (Zone 2). These are the runs where your breathing feels controlled, your pace feels sustainable, and you could hold a conversation if you needed to. Easy running builds your aerobic base, strengthens muscles and joints, and teaches your body how to run for longer without fatigue [3]. It might feel awkwardly slow at first, but this is where endurance is built.
A weekly long run that gradually increases
Each week includes one longer run that gently extends your distance. This is the backbone of the plan and the toughest of your weekly runs. Long runs train your body to stay moving for longer periods, both physically and mentally [3]. The increase is gradual, so your legs, lungs, and confidence can grow together, so by the time race day arrives, the distance no longer feels intimidating.
One interval or tempo session per week
You’ll notice just one run each week that asks a little more of you, not in terms of distance but intensity. This might be intervals, where you run slightly faster for short bursts, or a tempo run, where you hold a comfortably challenging pace for a few kilometres. Speed runs, intervals, and tempo work help improve efficiency and pac,e but always follow with recovery so your body adapts. These sessions help improve efficiency, pacing awareness, and confidence, without overwhelming your recovery.
Follows the 10 to 15 percent mileage increase rule
Weekly distance only increases by around 10 to 15 percent. This slow build is key for beginner progress. It gives your muscles, tendons, and joints time to adapt, helping you stay injury-free and actually show up to every run feeling ready, not worn out [4]. If a week ever feels like too much, it’s okay to have a break and repeat it before moving on.
Put together, this structure keeps training balanced. Easy runs build the base. Long runs improve endurance. Faster sessions add strength and confidence. Recovery ties it all together. The result is a plan that feels challenging in the right places, manageable overall, and realistic alongside work, life, and everything else you have going on.
4 Reminders For Your First 10K Run
Training for your first 10K comes with a few moments that can feel confusing or even discouraging if you are not expecting them. Don’t give up, just remember:
1. That mental jump around weeks 5–6 is completely normal: This is usually the point where the long runs start creeping past your comfort zone. Physically, you are capable. Mentally, it can feel like a stretch. Motivation dips, runs feel heavier, and doubts that you can keep on running pop up. But that doesn’t mean you're failing; it means your body and brain are adapting to longer time on your feet. Stick with it. Breaking through these barriers is often where confidence is built.
“Hitting the wall happens to every runner at some stage. When it gets mentally tough, remind yourself why you signed up and how far you’ve already come.
Focus on the kilometre you’re in, not the ones ahead. Break the race into small, manageable sections.
Use distractions to your advantage! Cast your mind elsewhere, take in the sights aroudn you, soak up the atmoshphere, the crowds cheering and let their energy carry you. Sometimes distraction is the best mental strategy." - Gary Culligan*, Long-Distance Runner
2. Your longest run does not need to hit a full 10K: A common beginner worry is thinking you need to run the full distance in training before race day. You do not. Most plans peak at around 8 to 9 km towards the end of your training. Race-day adrenaline, crowd energy, and a fresh taper will carry you the rest of the way
3. Treadmill and outdoor runs are both valid: Outdoor runs help you get used to pacing, terrain, and changing conditions. Treadmill runs offer consistency, controlled pacing, and weather-proof convenience. Mixing both is often the most realistic option, especially around work, travel, or darker evenings. What matters is showing up, not where you run.
4. Adjusting around work and life is part of the plan: Missed a run because life happened? That is normal. Swap days around, shorten a session, or repeat a week if needed. Consistency over time beats forcing perfection every single week. Training should fit into your life, not take over it.
How Long Does It Take To Train For A 10K?
For most beginners, training for a 10K takes around 8 to 10 weeks. That timeline gives your body enough time to build endurance gradually without rushing the process.
If you already run 5K comfortably, you will likely feel ready closer to the 8-week mark. If you are newer to running or coming back after a break, leaning towards 10 weeks allows for a steadier build and better recovery.
Running a little, often, is far more effective than going all-out once or twice a week. Easy runs build your aerobic base, strengthen muscles and joints, and make running feel more sustainable. Speed and intensity tend to come later and shouldn’t be rushed.
Focus on running without stopping and racking up the miles. Over time, you’ll notice you feel less breathless at the same pace you were running before. These small wins add up quickly and keep momentum going long before race day arrives.
What Is A Good 10K Time For A Beginner?
A good time 10K time for a beginner is one where you finish feeling proud, not broken. You might have a goal time in mind, but for your first double-digit run, finish times vary.
Most beginner 10K runners finish somewhere between 60 and 90 minutes, depending on experience, fitness, terrain, and any stop or walk breaks.
Your first 10K, whether that’s a race or a run, is about learning what it’s like to cover the distance comfortably and finishing injury-free.
Plenty of runners walk parts of their first 10k or slow down to a shuffle, which can make the race feel more manageable when fatigue kicks in and help you regain some speed later on.
Don’t focus on how fast people around you are running; comparison can steal your confidence. Someone else’s time doesn’t reflect on your own effort or journey to get here. Focus on your own progress, your own training, and how far you have come.
Your first 10k is about building the belief that you can run longer distances. Once you know you can run 10 km, your running confidence will skyrocket. Expect faster times, stronger finishes, and longer distances.
Beginner-Friendly Training Guidance
Always Warm Up and Cool Down
Dynamic stretching before a run: Think leg swings, arm circles, and ankle rotations, targeting the parts of the body that’ll be in motion as you run. Dynamically moving gets blood flowing to the muscles and wakes up your joints, helping you avoid that “stiff first 5 minutes” feeling [5].
Post-run cool down: Slow your pace to a walk for 5–10 minutes, then do gentle lower-body stretches focusing on calves, quads, hamstrings, and glutes. This helps reduce soreness and aids recovery so you can hit your next run without DOMS or dread [6].
Mental prep: A quick warm-up isn’t just physical. Spending a few minutes focusing on your run, visualising your route, hyping yourself up, or setting a mini goal can make a surprisingly big difference in how you feel when you step out.
Use the Run-Walk Method
Why it works: For beginners, 10K can feel intimidating. Breaking it into run-walk intervals helps you cover the distance without burning out, which is great for early days when you want to suss what that distance feels like. It also lowers injury risk and keeps morale high.
How to start: Begin with a 3-minute run followed by 1 minute of walking. As your endurance grows, move to 5:1 or longer periods of running until you can comfortably go continuous.
Don’t feel pressured to skip walking breaks just because everyone else runs straight through.
Don’t Start Off Too Fast
Beginners’ common mistake: the excitement, anticipation, or adrenaline can make you start way too quickly and end up sprinting the first kilometre. But a speedy start usually means fading fast around halfway.
Pacing guidance: Aim for a conversational pace. If you can’t chat lightly, you’re probably pushing too hard.
RPE explained: Your Rate of Perceived Exertion (RPE) should be around 3–4/10 for easy runs. It should feel like a comfortable effort throughout.
Pro tip: Your second wind usually kicks in after 15–20 minutes, so pace yourself for the long haul, not the start-line excitement.
Implement Strength Training for Runners
Why it matters: Running alone does strengthen your legs, but we cannot stress the importance of strength work for preventing injury, correcting imbalances, and building muscle strength to increase running efficiency and posture. Without it, you can run, but you’ll be exposed to more injury, slower recovery, and a potential loss of muscle mass [7].
Frequency: Try to complete 1–2 full-body sessions per week, with a focus on legs and unilateral movements.
Focus areas:
Glutes: Squats, hip thrusts, lunges, single leg RDL’s
Core: Planks, bird dogs, rotational work
Calves: Calf raises, single-leg balance drills
Tip: Don’t overcomplicate it. Even 15–20 minutes of simple, targeted work a few times per week makes a difference in endurance, injury prevention, and stride [8].
Choose The Right Gear & Shoes
Weather-ready: Choose lightweight layers for warmth in colder months and moisture-wicking fabrics for summer runs. A lightweight jacket or vest can make early morning runs more enjoyable, and look for reflective details for running in low-light conditions.
Running shoes: Not every shoe on the market will offer what you need. Visit a running store for a gait analysis to find the right support. Your running shoes should feel snug but not restrictive, and you should always try them out on shorter runs for comfort first.
Comfort extras: Pockets, zippers, and reflective elements aren’t just style; they make running longer distances more convenient and safer.
Nutrition For 10K Beginners
Eating well is one of the best things you can do for your training and recovery. Carbohydrates, for instance, play a key role in replenishing glycogen stores, which fuel longer runs and support performance [10]. How you fuel yourself before, during, and after a run has a huge impact on your performance, but it can be easy to go too heavy with your breakfast or not refuel properly after the race. Here’s how to get it right:
Race lead-up: “In the days before race day, stay well hydrated and consider adding electrolytes. Focus on complex carbohydrates to help increase glycogen stores and keep energy levels topped up," our resident marathon coach, Gary, tells us.
Pre-run fuel: Opt for easily digestible carbs 30–60 minutes before a run. Think of a banana, a slice of toast with nut butter, or a small bowl of oatmeal. Avoid heavy, fatty meals that can slow you down or cause stomach cramps and discomfort.
During longer runs: For runs over 60 minutes, try a small carb snack (like an energy gel or chews) about midway to keep energy levels stable.
Post-run recovery: "After the race, hydration is your first priority. Replace fluids and electrolytes, then aim to consume protein within an hour of finishing to support recovery. Chocolate milk or a protein shake is a tasty, easy option,” Gary says. A little later, eat something a little heartier with a combination of protein and complex carbs within an hour of finishing. This could be your favorite chicken sandwich, a protein smoothie if you prefer something lighter to start, or eggs on toast. These are all solid meals to help repair muscles and replenish glycogen stores.
Hydration: Drink water throughout the day, don’t start the race thirsty, but also don’t drink too much before you run if you want to avoid multiple toilet breaks. Make sure to take small sips during longer runs. Electrolyte drinks can help on warmer days or during high-sweat sessions.
Race-day rehearsal: Practice your nutrition strategy during training so you know what works for your body.
FAQs
How Do I Pace Myself On A 10k Run?
“For the first 1–2 kilometres, try to stay just above your target pace. There’s no need to go out hot. Let yourself ease into the run. From kilometres 3 through 9, lock into your form and your target pace. Relax your shoulders, keep your breathing steady, and trust yourself and your abilities. With around 1.5 kilometres to go, gradually increase the intensity to finish strong and controlled without tanking too soon", Gary weighs in.
Can I Train For A 10K In 8 Weeks?
Yes! 8 weeks is realistic for beginners with a basic running base e.g if you can run 5k comfortably. If you’re starting from scratch, a 10-week mark might be more realistic. Your training plan should be comfortably progressive, and the key is consistency, gradually building distance, and incorporating proper rest. It can also include cross-training, such as cycling or swimming on non-running days, which can boost aerobic fitness and keep your body moving without taxing the legs too much.
Is It OK To Walk During A 10K?
Of course. There’s no problem with taking a walking break if it helps you cover the distance. Or, if you’ve felt a niggle or your HR is too high. Most beginners do some walking intervals from time to time, especially during longer runs, and that’s perfectly normal.
I’ve Missed A Week Of Training - What Should I Do?
Don’t panic, just pick up where you left off or repeat the previous week, depending on how you feel. Life happens; keeping the momentum going is the most important thing, even if you do have a break.
What To Wear For A 10k Run?
Comfort is king. Moisture-wicking tops, supportive leggings or shorts (that don’t dig in around the waist), and shoes that actually suit your gait. Prepare for the weather, whether that’s extra layers or looser fits, and practice with your gear before race day.
How Do I Prepare For A 10k Race?
First up is to make sure you’re following a training plan. As you get close to race day, reduce the intensity of your runs so you’re recovered for race day. Stick to familiar nutrition, especially on race day, and make a plan to go in with a pacing strategy if you have a time goal. Arrive early so you can feel relaxed and have time to store your items and warm up, and remember to start with an easy pace; you can always pick it up later.
Should I Run Every Day?
Noooo. Rest and active recovery days are crucial. We’d recommend aiming for 3–4 runs per week combined with strength or cross-training.
What Should I Eat Before A 10K?
Light, carb-rich foods 30–60 minutes before running. Bananas, toast, oatmeal, or energy bars work well for a pre-run meal, just don’t go too heavy. Test what suits you in training; you don’t want it coming back up on race day.
Conclusion: You’re Ready To Run A 10K
Remember, your first 10k isn’t about how fast you can run it; it’s about proving to yourself you can go the distance. Feeling nervous? That’s normal! Try flipping the script and channel that energy into excitement instead.
You can always join a local running club to tackle those longer runs. Community running events and clubs can help improve motivation, confidence, and long-term participation [12]. Gymshark offers a 10k run club, which you can join via Eventbrite.
Keep track of your progress and don’t forget to celebrate your milestones; every km closer to 10 is a win.
Once you’ve completed your first 10K, you may want to consider a half-marathon, and in that case, we’ve got you covered with another training plan.
You’ve got this.
*Meet Gary Culligan, affectionately known around Gymshark as “the Forrest Gump” of running. Since his first marathon in 2012, he’s clocked up 25+ races worldwide, cutting his time from 3:35 to a 2:50 finish at the London Marathon 2024.
With Tokyo 2026 next on the horizon, Gary brings deep marathon and ultra-distance experience to the community, supporting runners through half and full marathon training and pacing them all the way to the finish line.
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