This beginner 10K training plan is designed for runners who have:
* Successfully completed a 5K (or have run consistently for at least 8–12 weeks)
* Averaged at least 15 miles per week over the past month
* Completed a long run of 3–4 miles recently without much difficulty
* Are ready to build toward the 10K distance with a manageable 3-days-per-week running structure
This plan is perfect for runners looking to build endurance gradually, improve running form and strength, and gain confidence for completing a 10K—whether it’s your first or you’re looking for a fresh start with structured support.
This 10-week beginner-friendly 10K plan is designed to help you gradually build endurance, strength, and confidence—without burnout or over complication. You’ll train 3 days per week, with optional cross-training, and receive general strength guidance (with the option to purchase full strength plans). This plan offers basic email support and helpful tips for fueling, hydration, heat/humidity, and Training Peaks navigation.
The first 4 weeks focus on base building with easy miles, strides, hills, and sprints to develop running economy and confidence.
The next 4 weeks ease into threshold-style running—helping you run farther and stronger with endurance-focused workouts.
Final 2 weeks are all about fine tuning race effort workouts and race day prep!
Includes a welcome video, local run club links, and more. Let’s go the distance—together.
Holistic run coach with 10+ years’ experience helping runners train smarter, not harder. I specialize in personalized, intuitive programming for real-life athletes—from first 5Ks to marathon PRs. My goal: help you run strong, stay injury-free, and feel aligned in training and life.