A 10K Race is a popular racing distance. Many runners start by entering a 5-K, then shift upwards to the 10-K (10,000 meters, or 6.2 miles) en route to a marathon. Or they begin at the marathon and look for lower mileage races, realizing they can improve their speed and race more frequently at 10K distances. 10K races are fun to run and easy to run.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Stretch & Strength 2.5 mile run 30 min cross 2 mile run + Strength Rest 40 min cross 3 mile run
2 Stretch & Strength 2.5 mile run 30 min cross 2 mile run + Strength Rest 40 min cross 3.5 mile run
3 Stretch & Strength 2.5 mile run 35 min cross 2 mile run + Strength Rest 50 min cross 4 mile run
4 Stretch & Strength 3 mile run 35 min cross 2 mile run + Strength Rest 50 min cross 4 mile run
5 Stretch & Strength 3 mile run 40 min cross 2 mile run + Strength Rest 60 min cross 4.5 mile run
6 Stretch & Strength 3 mile run 40 min cross 2 mile run + Strength Rest 60 min cross 5 mile run
7 Stretch & Strength 3 mile run 45 min cross 2 mile run + Strength Rest 60 min cross 5.5 mile run
8 Stretch & Strength 3 mile run 30 min cross 2 mile run + Strength Rest Rest 10K Race
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3 Mile Run + Strength 3 Mile Run 35 Min Tempo Run 3 Mile Run + Strength Rest 60 min cross 4 Mile Run
2 3 Mile Run + Strength 3.5 Mile Run 8 x 400 5K Pace 4 Mile Run + Strength Rest 60 min cross 5 Mile Run
3 3 Mile Run + Strength 4 Mile Run 40 Min Tempo Run 3 Mile Run + Strength Rest 60 min cross 6 Mile Run
4 3 Mile Run + Strength 4.5 Mile Run 9 x 400 5K Pace 4 Mile Run + Strength 2 Mile Run Rest 5K Race
5 3 Mile Run + Strength 5 Mile Run 45 Min Tempo Run 3 Mile Run + Strength Rest 60 min cross 6 Mile Run
6 3 Mile Run + Strength 5.5 Mile Run 10 x 400 5K Pace 4 Mile Run + Strength Rest 60 min cross 7 Mile Run
7 3 Mile Run + Strength 6 Mile Run 50 Min Tempo Run 4 Mile Run + Strength Rest 60 min cross 8 Mile Run
8 3 Mile Run + Strength 3 Mile Run 5 x 400 5K Pace 1-3 Mile Run Rest Rest 10K Race
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3 Mile Run + Strength 30 min tempo 6 x 400 mile pace 3 Mile Run + Strength Rest or 3 mile 5 miles total, 2 @ pace 6 mile run
2 3 Mile Run + Strength 40 min tempo 7 x 400 mile pace 4 Mile Run + Strength Rest or 3 mile 5 miles total, 2 @ pace 7 mile run
3 3 Mile Run + Strength 50 min tempo 8 x 400 mile pace 5 Mile Run + Strength Rest or 3 mile 5 miles total, 3 @ pace 8 mile run
4 3 Mile Run + Strength 30 min tempo 9 x 400 mile pace 3 Mile Run + Strength Rest or 3 mile Rest 5K Race
5 3 Mile Run + Strength 50 min tempo 10 x 400 mile pace 6 Mile Run + Strength Rest or 3 mile 6 miles total, 3 @ pace 8 mile run
6 3 Mile Run + Strength 30 min tempo 11 x 400 mile pace 3 Mile Run + Strength Rest or 3 mile Rest 8K Race
7 3 Mile Run + Strength 60 min tempo 12 x 400 mile pace 6 Mile Run + Strength Rest or 3 mile 6 miles total, 3 @ pace 10 mile run
8 3 Mile Run + Strength 30 min tempo 6 x 400 mile pace 3 Mile Run Rest or 1-3 mile Rest 10K Race