Free 10K training plans
Community-sourced 10K training plans for every level, laid out week-by-week. Free to follow — no login, no paywall. Not sure which to pick? Compare them, or get your paces from a recent time.
Intermediate
Bridge to 10K
Already running 5K? This 6-week plan adds a weekly long run and a light tempo session to comfortably carry you to 10K.
6 weeks / 4 days a week
Start, save and follow it here
Intermediate
Hal Higdon — 10K Intermediate
An 8-week 10K plan blending intervals, tempo runs and a building long run for runners ready to race the distance with intent.
8 weeks / 5 days a week
Read the method and find its official source
10K training guides
What Is a Tempo Run? The Workout Every Distance Runner Needs
What a tempo run is, why running at threshold pace makes you faster, how to structure the workout, and how often to add it to your training week.
Running Cadence: What It Is and How to Improve It
What running cadence means, why 180 steps per minute is a guideline not a rule, and simple drills to improve stride efficiency without overthinking it.
How Long Does It Take to Train for a Race?
How many weeks you need to train for a 5K, 10K, half marathon, or marathon — based on your current fitness — plus the right plan for each.
Running Training Paces Explained: Easy, Tempo, Interval
What easy, marathon, threshold (tempo), interval, and rep paces mean, why they matter, and how to find your own paces from a recent race time.
Couch to 5K: The Complete Free Guide
What Couch to 5K is, how the 9-week walk/run plan works, tips to finish it injury-free, and what to run after your first 5K — all free, no app required.