10k Training Plan & Workout Playlist

10K Training Schedule and Workout Playlist

I like running 10ks, because they’re the best of the shorter and longer distance races. Sometimes, you want more distance than a 5k provides, but you don’t want to commit to training for a half-marathon. This 10k training plan is one that I try to follow closely whenever I have an upcoming race, because I think it provides a nice balance of running, cross training, and days off. I’ve also included my workout playlist that keeps me motivated and energized. 

10k Training Plan

To access my 10k Training Plan, all you need to do is sign up for our email list! I promise we’ll never spam you, and we only send emails out every 3 months! PLUS, you’ll get access to our library of free printables and a pretty amazing college guide.

I’ve adapted this training plan from Women’s Health to fit my needs (for example, Tuesdays are usually pretty hectic days for me, so I chose Tuesdays to be my day off). It’s super easy to switch the days around to meet your needs and schedule.

Also, you don’t have to be running a 10k to use my training plan! If you’re running a 5k (3.1 miles), I would go through with the plan up to week 5, and cut all of the running distances in half (run 1 mile instead of 2, etc). For an 8k (5 miles), I would go through with the plan up to week 5 as well, but run the full distances on the chart.

10k Workout Playlist

Over the next few weeks, I’ll also be curating the perfect playlist for race day! I like to listen to a lot of EDM when I run, as well as upbeat pop hits from artists like Justin Bieber, Justin Timberlake, and Beyonce. Some of my current favorite are listed below – be sure to follow us on Twitter (@theswirlblog) for more music updates as my training progresses!

  1. Roses – The Chainsmokers, ROZES
  2. Hello – Martin Solveig & Dragonette
  3. Sorry – Justin Bieber
  4. Can’t Feel My Face – The Weeknd
  5. Countdown – Beyonce
  6. New Scene (CRNKN Remix) – Felix Cartal
  7. CAN’T STOP THE FEELING – Justin Timberlake
Are you running a race in the next few months? How are you training for it? I’d love to hear from you in the comments or on Twitter, and make sure you follow us (@theswirlblog) on Twitter and Pinterest for updates on my training and workout playlist!


  • I love your playlist! “Sorry” and “Can’t Feel My Face” always get me moving!

    • Thank you so much! I guess I’ve “rediscovered” Justin Bieber and now a lot of his songs are in my workout playlist! 🙂 -Hannah