8-Week 10K Running Plan
Starting point: Comfortable running 2–3 miles
Schedule: 3 runs per week
Goal: Build endurance, improve speed, and comfortably run a strong 10K (6.2 miles)
| Week | Tuesday — Easy | Thursday — Workout | Weekend — Long |
|---|---|---|---|
| 1 | 2.5 miles easy | 2.5 miles easy + 4 × 20 sec strides | 3.5 miles easy |
| 2 | 2.5 miles easy | 3 miles with 4 × 1 min fast / 2 min easy | 4 miles easy |
| 3 | 3 miles easy | 3 miles with 3 × 3 min tempo / 2 min easy | 4.5 miles easy |
| 4 | 2.5 miles easy | 3 miles easy + 5 × 20 sec strides | 4 miles easy |
| 5 | 3 miles easy | 3.5 miles with 2 × 6 min tempo / 3 min easy | 5 miles easy |
| 6 | 3 miles easy | 4 miles with 4 × 4 min tempo / 2 min easy | 5.5 miles easy |
| 7 | 3 miles easy | 3.5 miles with 3 × 5 min at 10K effort / 2 min easy | 6 miles easy |
| 8 | 2 miles easy | 2 miles easy + 4 × 20 sec strides | 10K Race — 6.2 miles |
How Hard Should Each Run Feel?
Easy / Long Runs — 4–5 out of 10
Comfortable conversational pace. Don't worry about speed. Long runs are about building endurance.
Tempo — 7 out of 10
Comfortably hard. Breathing is noticeably heavier, but the pace feels controlled and sustainable.
10K Effort — 7–8 out of 10
Around the effort you expect to maintain during the race.
Strides — 8 out of 10
Run quickly but relaxed for 20 seconds. Walk or slowly jog for 60–90 seconds between each.
Weekly Schedule
Monday: Rest or strength
Tuesday: Easy run
Wednesday: Rest or light cross-training
Thursday: Workout run
Friday: Rest
Saturday: Long run
Sunday: Rest, walk, or light cross-training
Optional 4th Run
Once the 3-run schedule feels comfortable, add 2 easy miles on Sunday or Wednesday. Keep this run extremely easy.
Most Important Rule
Don't turn the easy and long runs into races. Thursday is the hard day. Tuesday and the weekend long run should feel controlled.
By Week 7, she'll have already run 6 miles, so race-day distance won't be a big jump. Week 8 cuts the volume so her legs are fresh for the 10K.