10K: beginner
An eight-week plan of three runs a week, with an optional cross-training day. The Sunday run builds from 6 km to 12 km, with a lighter fourth week. Tuesdays bring in faster running a little at a time, from strides to tempo runs and a time ladder, and Thursdays teach pacing with progression runs. The last week tapers into a 10K race.
Runners who can run 5K without stopping, perhaps after Couch to 5K, and run two or three times a week.
Length
8 weeks
Runs a week
Up to 3
Biggest week
2 h 35 min
Level
Beginner
Weekly running time, week 1 to week 8
Paces for a 1:00:00 goal. You'll set your own when you start.
Easy
7:30 /km
Long run
7:20 /km
Marathon
6:30 /km
Threshold
6:00 /km
Goal
6:00 /km
5K
5:45 /km
Mile
5:20 /km
Week by week
Quality
Long run
Easy
Cross-train
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
1 h 30 min
Week 2
1 h 50 min
Week 3
1 h 55 min
Week 4
1 h 40 min
Week 5
2 h 5 min
Week 6
2 h 10 min
Week 7
2 h 35 min
Week 8
1 h 40 min
Rest Mon, Fri, Sat
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
16 different sessions make up its 24 runs. Open one to see it in full, or run it on its own.