Beginner10K · 8 weeks · 3×/week · Peak 28km/week
Beginner 10K
Your first 10K in 8 weeks
About this plan
An 8-week plan for runners who can comfortably run 5K and want to step up to 10K. Three runs per week with a gradual long run build-up.
Who is it for? Runners who can run 30 minutes continuously and want their first 10K.
Week-by-Week Schedule
Week 1— Base
14kmMon
Rest
Tue
4km easy
Wed
Rest
Thu
4km easy
Fri
Rest
Sat
Rest
Sun
6km easy
Week 2— Base
16kmMon
Rest
Tue
4km easy
Wed
Rest
Thu
5km easy
Fri
Rest
Sat
Rest
Sun
7km easy
Week 3— Build
19kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
5km with 3×3 min tempo
Fri
Rest
Sat
Rest
Sun
9km easy
Week 4— Recovery
15kmMon
Rest
Tue
4km easy
Wed
Rest
Thu
4km easy
Fri
Rest
Sat
Rest
Sun
7km easy
Week 5— Build
22kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
6km with 4×3 min tempo
Fri
Rest
Sat
Rest
Sun
11km easy
Week 6— Build
25kmMon
Rest
Tue
6km easy
Wed
Rest
Thu
6km with 5×3 min tempo
Fri
Rest
Sat
Rest
Sun
13km easy
Week 7— Peak
28kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
7km with 2×10 min tempo
Fri
Rest
Sat
Rest
Sun
16km easy
Week 8— Taper & Race
18kmMon
Rest
Tue
4km easy
Wed
Rest
Thu
3km easy with strides
Fri
Rest
Sat
Rest
Sun
🏁 Race Day: 10K!
Want this plan customised for you?
Our AI takes your current fitness, training days, pace, and goals to create a plan that's built specifically for you — not a generic template.
Get a Custom Plan — £4.99/mo