10K Beginner Plan


This 10-week 10K beginner training plan gradually builds to 15 miles (24 km)/week with 3 runs/week. The long run starts at 3 miles (5 km) and peaks at 7 miles (12 km) in week 8.


It includes easy runs, long runs, steady-state runs, and tempo/threshold runs.


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.

"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."
James Mount

10K Beginner | Miles

$25

10-week plan in miles | 2021 edition
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 plan in km | 2021 edition
3 runs/week | 24 km/week
✔ 10 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download