Browse More Plans

Cairns 50 - First 10k

Browse More Plans

Cairns 50 - First 10k


Joshua Duff

All plans by this Coach


12 Weeks

Plan Description

This First 10K plan is a 12 week program that is designed for those working towards finishing their first 10k run. It is ideal for people who have been running for a little while and may have completed at least one 5k run.

The program includes easy aerobic running with some walking and strength and conditioning to build the aerobic conditioning and strength needed to complete the 10k distance. Aerobic endurance runs are included to build your endurance and, towards the end of the program, we also begin to integrate faster running to have your strong, fit and primed for race day.

Most weeks include 4 or 5 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:56:00 01:20:00
Strength x4
00:42:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:56:00 01:20:00
00:42:00 00:30:00

Training Load By Week

Joshua Duff

Smurf & Smurfette Endurance and Recovery

Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting or by listening to our podcast at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

24% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$94.99 USD for the first year, billed yearly.

$40.00 - Buy Now