14-week 10k training plan
A beginner plan over 14 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 14-week schedule
6.5 km to start, up to 14 km in week 13, then a taper to race day.
Long-run distance builds from 6.5 km to a 14 km peak in week 13, 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 13.5 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 7 km
Week 3 recovery 10.5 km
- Tue Easy 2.5 km
- Thu Tempo 2.5 km
- Sat Long run 5.5 km
Week 4 15 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 8 km
Week 5 17 km
- Tue Easy 4 km
- Thu Tempo 4 km
- Sat Long run 9 km
Week 6 recovery 13.5 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 7 km
Build Stack on the distance
Week 7 19 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 10 km
Week 8 21 km
- Tue Easy 5 km
- Thu Tempo 5 km
- Sat Long run 11 km
Week 9 recovery 16 km
- Tue Easy 4 km
- Thu Tempo 4 km
- Sat Long run 8.5 km
Week 10 23 km
- Tue Easy 5.5 km
- Thu Tempo 5.5 km
- Sat Long run 12 km
Week 11 24 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 12.5 km
Week 12 recovery 19 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 10 km
Peak Your longest run
Week 13 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 14 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.