Crush Your Next Race with This Free 6 Week 10K Training Plan PDF

If you’re gearing up for a 10K race and want a structured path to the finish line, you’re in the right place. This 6 week 10K training plan PDF is designed for runners who already have a solid fitness foundation and are looking to improve their race time, build endurance, and increase speed—without spending hours researching what to do each day.

Why Choose a 6 Week 10K Training Plan?

Whether you’re racing for a personal best or simply want to run the distance feeling strong and confident, a 6 week plan strikes the perfect balance between efficiency and performance. In just a month and a half, you can elevate your training, sharpen your focus, and arrive at the start line ready to go.

This plan is ideal for intermediate runners who are already comfortable running 3–4 times a week and want to take their training to the next level.

💡 Not quite ready for intermediate training?
Check out my 10K Training Plan – Level 1 for beginner-friendly guidance.

What’s Inside the 6 Week 10K Training Plan PDF?

This downloadable plan is simple to follow, easy to print or save to your phone, and includes all the essentials to guide your training. Here’s a breakdown of what you’ll get:

✅ Easy Runs

Develop aerobic fitness and improve endurance without overexertion.

✅ Speed Work & Intervals

Intervals, tempo runs, and strides to improve leg turnover and running economy.

✅ Long Runs

Once a week, you’ll build distance to enhance stamina and mental strength.

✅ Cross-Training Days

Activities like cycling, swimming, or strength workouts to keep you strong and balanced.

✅ Rest Days

Vital for recovery, muscle repair, and long-term progress.

What You’ll Need

• A reliable pair of running shoes
• A watch or running app
• A commitment to consistency

Optional: foam roller, resistance bands, and access to a treadmill or track.

🎯 Ready to Train? Download Your Free 6 Week 10K Training Plan PDF

This plan is a great fit for intermediate runners, but if you’re looking for something even more structured, check out the next level:

🚀 10K Training Plan – Level 2: Perfect for experienced runners aiming to race hard and PR.

Want a Plan Built Just for You?

Every runner is unique—and so are their goals, schedules, and training needs. If you want a personalized plan tailored specifically to you, I offer 1-1 run coaching that adapts as you train.

👉 Learn more about 1-1 Coaching

Final Thoughts

Whether you’re chasing a new 10K PR or simply want to feel strong and prepared on race day, this 6 week 10K training plan PDF can get you there. Download it, follow the steps, and train with confidence!

You’ve got this. And if you ever need support, I’m here to help every step of the way.