A 10K plan over 8 weeks combines aerobic base miles, one tempo session weekly, VO2 intervals in weeks 4–6, and a taper in the final week — balancing speed and endurance for 6.2 miles.
Weekly structure
- 4–5 runs per week, 20–35 miles total at peak
- 1 tempo or interval session (e.g. 4 × 1 km at 10K pace)
- 1 long run building to 8–10 miles
- 2–3 easy aerobic runs
Peak week sample
Tuesday: 6 × 800 m at 10K pace, 90 sec jog.
Thursday: 40 min tempo at half-marathon pace.
Sunday: 9-mile easy long run.
Using Vo2Max
Select a 10K goal race in Vo2Max and get tempo and interval placement matched to your weekly availability.
Related guides
Running
5K Training Plan (8 Weeks)
An 8-week 5K training plan with speed intervals, tempo runs, and a race-week taper. For beginners and intermediate runners.Running
Half Marathon Training Plan (12–16 Weeks)
Structure a 12–16 week half marathon training plan with long runs, tempo work, and race-week taper. For runners targeting 13.1 miles.Fundamentals
Running Training Zones (Pace & Heart Rate)
Running training zones based on lactate threshold heart rate (LTHR) and pace. Learn easy, tempo, threshold, and VO2 zones for structured running plans.Running
Marathon Training Plan Structure
How to structure a 16–20 week marathon training plan. Weekly mileage, long runs, tempo work, and taper guidance for first-time and experienced marathoners.
Frequently asked questions
How long to train for a 10K?
8 weeks from a base of 15+ miles per week; beginners may need 10–12 weeks.
Should I run a half marathon during 10K training?
A half can serve as a long run 4–5 weeks out if you recover fully afterward.