Nathan Pennington Running in The Distance

12 Week 10K Training Plan

A legitimate 12 week 10K training plan should be able to assist you to PR faster with better results. RunDreamAchieve, founded by 2:19 marathoner, Nate Pennington, has been focused on helping runners do just that for over 7 years.

You may be searching for a 12 week training plan. We also have 4, 8 and 16 week 10K training plans to choose form as well.

12 week 10K Training Plan

A 12 week 10K training plan is sufficient. A 16 week training program will produce peak performance. I write that because the more you can prepare and build up your stamina the better you are going to perform.

6 weeks to prepare for a 10k race may be a bit rushed. Everyone is different and that is why I created RunDreamAchieve 10K training plans. Our 10K training plans range from 4 to 16 weeks in length. You may be searching for a 6 week 10K training plan or focused on a longer training block.

Our 16 week 10K training plan is perfect. This provides sufficient time to put in base mileage and begin a 4-month block of training. The 10K involved a great deal of planning. Our 10K training plans for beginner to advanced level athletes focus on race pace training.

What Makes RunDreamAchieve 10K Training Plans Different

Our 10K training plans focus on race pace training, adaptation and recovery. They provide the athlete with a day-to-day training schedule. This takes the stress of wondering what to do out of the equation.

It doesn't matter if you are training for your first 10K or an established veteran our 4, 8, 12 and 16 week 10K training plans can help. The key is to follow the fundamentals the best runners in the world adhere to. You cannot just run easy every day and expect to drop time in the 10K distance.

There must be an equal focus on both speed and recovery. Long runs are also very important and an often overlooked component of the 6 week 10K training plan. It should be the hardest workout you do.

The training philosophy most runners follow is doing a long, slow long-run on the weekends. This is how it should be but not every weekend. The key to running faster at the 10K distance is teaching the body to clear lactic acid faster than it is building up in the blood stream.

Easy running does not teach you this. Runners that are having a hard time getting faster in the 10K or completing the distance just need to spend more time at faster paces. This can be by doing longer intervals or keeping your heart rate higher for longer periods of time in your long run.

Why RunDreamAchieve 10K Plans?

Our training plans provide a perfect mix for someone searching for a 6 week 10K training plan. We have 4, 8, 12 and even 16 week 10K training programs for beginner to advanced level athletes.

I've been running for the past 26 years, have had RunDreamAchieve for over 7 years and have a personal best of 31:09 for the 10K distance. I know what works and what doesn't in our sport. This is why I created RunDreamAchieve 4 to 16 week 10K training plans for runners.

You may be searching for a 12 week 10K training plan. The good news is you have 4 more choices all ranging within the training span you are searching for. What is causing you the biggest issues in the 10K distance?

Are you…

  1. Focusing on running your first 10K?
  2. Have a specific time you want to run or beat?
  3. Trying to hold specific pace for 6.2 miles?
  4. Need a new strategy to follow?

These are areas that are covered in RunDreamAchieve 10K training plans. Whether your focus is on a 6 week 10K training plan or 16 weeks we have you covered. The key is to take the guess work out of your training regiment.

The biggest hurdles many runners face is not knowing what to do each day. Also, why they are doing the workouts they are doing and how to get results faster. Patience is key regardless of the distance you are focusing on. Select your 10K training plan below to get started.

Easy To Follow 10K Training Plans

RunDreamachieve 10K training plans are easy to follow, come in downloadable PDF format and with a 30-day money back guarantee. What you have to promise me is that you will do the work necessary to improve your 10K. No training program, regardless of distance, can help the athlete unless he or she is willing to put in the work.

Make your selection below. Our 12 week 10K training plan is designed to get results faster. You may want a 4, 8 or 16 week 10K training plan. Perhaps, you are more advanced and are seeking something with higher intensity workouts. Select from one of the categories in the drop down below.

Get started with us today.

10K Training Plans



We also have 5K, Half Marathon and Marathon training plans to choose from.

5K Training Plans

Half Marathon Training Plans

Marathon Training Plans

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