Free 8-week 10K training plan
Free in The Next Race. Account required.
8 weeks
5
2h 50m–3h 48m
1h 10m
10 km
An eight-week plan for a stronger 10K. Five runs a week: two quality sessions (intervals and tempo), easy runs and a weekend long run. A threshold test opens week 1, week 4 is a recovery week, the load peaks in week 6, and a two-week taper leads into race day. Efforts are set by pace and RPE.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Marine Corps Marathon
The People's Marathon -- no prize money, just honor and the spirit of the Marines.
New York City Marathon
The world's largest marathon, running through all five boroughs of New York City.
RBC Brooklyn Half Marathon
Brooklyn's biggest race, from Prospect Park to the Coney Island boardwalk.
Related posts
Strava Removed Training Plans: 5 Best Free Alternatives for Runners & Triathletes
Strava killed their training plans in 2025. Here are the best free alternatives that actually work—including one that handles multiple races without the chaos.
Is TrainingPeaks Worth It for Self-Coached Runners?
A practical look at TrainingPeaks for self-coached runners—pros, cons, and when a simpler tool might be better.
Can You Use Run Commuting as Marathon Training?
How to turn run commuting into productive marathon training—structuring doubles, fueling, and avoiding overuse.
More running plans
Couch to 5K
A free 9-week couch to 5K plan: three run-walk sessions a week that build to 25 minutes of continuous running, finishing with your first 5K.
9 weeks5K (6 weeks)
A free 6-week plan to run a faster 5K: four runs a week with one quality session, two easy runs and a long run, a peak in week 4 and a taper into race day.
6 weeks10K to half marathon
A free 10-week plan that takes you from 10K to your first half marathon: four runs a week and a long run that builds from 1 hour to almost 2.
10 weeksCouch to half marathon
A free 20-week plan from no running to a half marathon: eight weeks of run-walk, then three to four easy runs a week with a long run that grows to 2 hours.
20 weeks