Run your first 10km with confidence.
The 10-Week 10km Program (Beginner) is a coach-designed plan for runners who are ready to step up from a 5km and take on their first 10km. Over 10 weeks you'll build the endurance, strength, and mental toughness to cross that finish line strong.
Program Structure:
3–4 runs per week — progressive and achievable
3:1 periodisation — 3 weeks of progressive overload followed by a recovery week to absorb your gains
1–2 smaller key sessions per week — easy runs and aerobic efforts to build your base
Optional strength & mobility plan — a basic program to keep you injury-free and running strong
Designed by national champion coaches Nick & Tom Moulai, this plan removes the guesswork so you can focus on one thing — getting to that start line ready.
Your 10km is waiting. Let's go.