This 10-week beginner 10km plan is designed to take you from short, manageable runs to confidently completing your first 10km without overwhelm or injury.

With just 3 structured sessions per week, the plan focuses on gradually building your endurance, improving your confidence, and helping your body adapt safely to running. Each workout includes clear guidance, warm-ups, cool-downs, and coaching notes, so you always know exactly what to do.

You’ll also benefit from run/walk progressions, steady-paced efforts, and longer runs that gently increase in distance ensuring consistent progress at a pace that suits you.
To support your running, the plan includes optional strength and mobility sessions, helping reduce injury risk and improve overall performance.

By the end of the program, you’ll be ready to complete a 10km feeling strong, prepared, and proud with a solid foundation to continue your running journey.