Training Plans · 10K
10K Training Plans
Build the strength + speed for the next step up from 5K — or chase a Sub-35 PR.
Training plans
Every 10K plan from our database — grab whichever format suits you (miles / kilometres PDF, guidance notes, printable image, or the editable Google Sheet). The editable Google Sheets copies are a paid-member perk — free members can still grab the PDFs.
- Couch To 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Printable (8wk)Printable (12wk)
- 5k To 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Printable
- Improver 8 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Printable
- 2 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 4 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Printable
- 6 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 8 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 10 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 12 Week 10k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)GuidancePrintable
Goal-time training plans
Chasing a specific finish time? Each article walks through the target pace, the training approach, and the full week-by-week plan — plus downloads where available.
- Sub-35 10K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-40 10K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-45 10K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-50 10K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-55 10K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-60 10K Training Plan PDF (mi) PDF (km) Guidance Article
