10K Beginner Plan


This 10-week 10K beginner training 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 for beginners who can run 25min at a comfortable pace without stopping. It prepares for a 10K race and is a stepping stone towards the 10K intermediate or the half marathon beginner.


I’m only an email away for questions that may arise during the course of this training plan.

Hi! I'm Sandro Sket, NSCA-Certified Strength & Conditioning Specialist and remote coach to competitive runners on 5 continents. Let me guide you, too, with performance-oriented training plans or 1:1 online coaching to achieve race results you never thought possible.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

10K Beginner | 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 Beginner | 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
Not the right training plan for you? Consider a Custom Training Plan or my 1:1 Online Coaching to get exactly what you need.