10K in 10 Weeks: Your Ultimate Guide to Going the Distance
A bold, no‑excuses 10 week plan that gets you 10K‑ready, because you’re stronger, faster, and more capable than ever before.
Ready to feel unstoppable? Whether you’re new to running or making a comeback, this is your foolproof, stress-free plan to completing a 10K. We’ll keep it simple, fun, and get you race-day ready in just 10 weeks.
No excuses. Just progress. Let’s get after it.
Learn the Lingo
Running terms don’t have to super jargony. Here’s what you need to know:
Warm-Up
Your body’s wake-up call. A quick 5-10-minute walk or light jog to get those muscles loose.
Cool-Down
The gentle landing after your run. Slow it down, walk it out, and stretch like you mean it.
Tempo Run
Not a sprint, not a jog, but somewhere in between. You’ll feel a little bit more challenged, but you’ll own it.
Intervals
Speed with a plan. Run fast for a bit, then recover. Example: 1-minute run, 2-minute walk.
Long Run
The confidence booster. Slower, longer, and the secret to building endurance.
Your 10-Week Game Plan
This isn’t just a schedule; it’s your roadmap to victory. We’re building you up gradually, so you stay strong and motivated.
Week 1
3 easy runs (20 min) + 1 long walk (30 min)
Week 2
3 easy runs (25 min) + 1 long run (35 min)
Week 3
3 easy runs (30 min) + 1 long run (40 min)
Week 4
2 easy runs + 1 interval session (1 min run / 2 min walk x5) + 1 long run (45 min)
Week 5
2 easy runs + 1 tempo run (20 min) + 1 long run (50 min)
Week 6
2 easy runs + 1 interval session (2 min run / 1 min walk x6) + 1 long run (55 min)
Week 7
2 easy runs + 1 tempo run (25 min) + 1 long run (60 min)
Week 8
2 easy runs + 1 interval session (3 min run / 1 min walk x5) + 1 long run (65 min)
Week 9
2 easy runs + 1 tempo run (30 min) + 1 long run (70 min)
Week 10
2 easy runs + 1 short jog + Race Day: Your 10K Victory Lap!
Pro Tips
Rest Is Training Too
Recovery is where the magic happens. Listen to your body.
Hydrate Like a Champ
Water before, during, and after. Add electrolytes for long runs or hot days.
Fuel Your Miles
Balanced meals and snacks keep you going. Food is fuel, not a reward.
Celebrate Every Win
Every run counts. Track your progress and give yourself credit.
Gear Up for Greatness
The right shoes change everything. The Endorphin Speed 5 is built for comfort and speed, giving you that little extra push when you need it most.
Ready to Run?
You’ve got the plan. You’ve got the drive. Now get the gear that makes every mile feel effortless.
Say hello to the Endorphin Speed 5: lightweight, responsive, and ready for your next steps.
Your 10K starts now. Lace up and let’s go.