10-week 10k training plan
A beginner plan over 10 weeks, 3 runs a week, building to a 14 km long run. Tune it below, then see which clubs near you run on the same days.
Your 10-week schedule
6.5 km to start, up to 14 km in week 9, then a taper to race day.
Long-run distance builds from 6.5 km to a 14 km peak in week 9, then tapers to a 7.5 km run on race week.
Base Ease in and build the habit
Week 1 12.5 km
- Tue Easy 3 km
- Thu Tempo 3 km
- Sat Long run 6.5 km
Week 2 14.5 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 7.5 km
Week 3 recovery 11.5 km
- Tue Easy 3 km
- Thu Tempo 3 km
- Sat Long run 6 km
Week 4 17 km
- Tue Easy 4 km
- Thu Tempo 4 km
- Sat Long run 9 km
Build Stack on the distance
Week 5 19 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 10 km
Week 6 recovery 16 km
- Tue Easy 4 km
- Thu Tempo 4 km
- Sat Long run 8.5 km
Week 7 23 km
- Tue Easy 5.5 km
- Thu Tempo 5.5 km
- Sat Long run 12 km
Week 8 24.5 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 13 km
Peak Your longest run
Week 9 26.5 km
- Tue Easy 6.5 km
- Thu Tempo 6.5 km
- Sat Long run 14 km
Taper Back off so race day feels fresh
Week 10 14.5 km
- Tue Easy 3.5 km
- Thu Easy 3.5 km
- Sat Long run 7.5 km
Clubs that run on your training days
Pick your city above and we'll show clubs near you that meet on the days your plan already has you running.