10K Novice Plan

This 10-week plan gradually builds to 15 miles (24 km)/week with 3 runs/week. It includes easy runs, long runs, and tempo/threshold runs.

The long run starts at 3 miles (5 km) and peaks at 7 miles (12 km) in week 8.

This plan is designed for beginners who can run 25min at an easy pace without stopping. It prepares for a solid 10K race performance and is a stepping stone towards becoming an intermediate level runner.

You're not alone. I'm only an email away for questions that may arise during the course of this training plan. Simply drop me a message here and I'll answer within 24h: sandro@run4speed.com

10K Novice | Miles

$25

10-week training plan in miles
3 runs/week | 15 miles/week
✔ 10 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

10K Novice | KM

$25

10-week training plan in km
3 runs/week | 24 km/week
✔ 10 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download
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