The Training Plan That'll Help You Run Your First—or Fastest!—10-K

You've got this!

Thinking of signing up for one of our upcoming Run 10 Feed 10 races? Use this plan from coach Jenny Hadfield to crush your first or fastest 6.2 in just 10 weeks. Whether you're a beginner (follow the darker yellow training plan below), or looking for a challenge or new PR (follow the lighter yellow training plan below), this training plan is designed to help you reach your goals.

Right-click and save the below training plan, and follow the guidelines below to get ready to rock your next 10-K.

RELATED: How You Can Run the Most Meaningful 10-K Ever

The Workouts
Don't let the chart scare you! These routines are easy to follow. Use our handy breakdown below, and always begin with a warm-up.

Effort Scale
YELLOW ZONE
A comfortable pace; you can easily hold a conversation.

ORANGE ZONE
A pace just beyond your comfort zone; you can hear your breathing.

PINK ZONE
A difficult pace; your breathing is labored but you're still in control.

RELATED: Why You Don't Need to Run Like Crazy to Train for a 10-K

Easy Run (EZ)
Run for the scheduled time at a YELLOW ZONE effort. These runs help your body adapt and chill after tougher runs.

Negative Split Run (NS)
Run the first half at a YELLOW ZONE effort and the second at an ORANGE ZONE. The goal: Finish 30 seconds to two minutes faster than the first half. You'll learn pacing.

Long Run (LR)
Run at a slow YELLOW ZONE effort. The long run is crucial to building aerobic endurance for race day. This is the one run you don't want to skip each week.

Interval 1 (INT 1)
1 minute : PINK ZONE
2 minutes : YELLOW ZONE

Interval 2 (INT 2)
1 minute : ORANGE ZONE
3 minutes : YELLOW ZONE

Interval 3 (INT 3)
5 minutes : ORANGE ZONE
2 minutes : YELLOW ZONE

Cross-Training (XT)
Mixing in low-impact, easy-to-moderate workouts (Pilates, yoga, cycling, swimming) conditions your body better than just running. Aim to use one or two of these slots each week for strength training.

Rest Days
Time-off days aren't optional; they're mandatory for recovering and kicking even more ass on your next workout. All together now: ahhh.

RELATED: Your 10-K Run-Walk Training Plan

For more training plans, check out our Run 10 Feed 10 page, and don't forget to sign up for a Run 10 Feed 10 event near you here. For even more running tips, pick up the July/August issue of Women's Health, on newsstands now.