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.

I'm only an email away for questions that may arise during the course of this training plan. Simply send me a message 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