Community Beginner

10k Plan - Novice

A gentle approach to your first 10k, incorporating running and cross-training. If you have never run 10km before, but you have done some jogging and you can run at least 5km, this plan is perfect for you. As a novice, don’t worry about how fast you run, just cover the distance.

Goal distance General 8 weeks · 7 sessions/week
Duration 8 weeks
Sessions 56
Total distance 123.0 km
Longest run 10.0 km
Weekly average 15.4 km
Recovery sessions 17
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
No workout note Rest Day
Week 1 · Tue Day 2
4km Easy Run
Note
4km
Week 1 · Wed Day 3
30 minutes Cross-Training
Note
30 minutes
Week 1 · Thu Day 4
3.5km Easy Run
Note
3.5km
Week 1 · Fri Day 5
No workout note Rest Day
Week 1 · Sat Day 6
40 minutes Cross-Training
Note
40 minutes
Week 1 · Sun Day 7
5km Long Run
Note
5km
Week 2 · Mon Day 8
No workout note Rest Day
Week 2 · Tue Day 9
4km Easy Run
Note
4km
Week 2 · Wed Day 10
30 minutes Cross-Training
Note
30 minutes
Week 2 · Thu Day 11
3.5km Easy Run
Note
3.5km
Week 2 · Fri Day 12
No workout note Rest Day
Week 2 · Sat Day 13
40 minutes Cross-Training
Note
40 minutes
Week 2 · Sun Day 14
6km - Incorporate short walk breaks when necessary Long Run
Note
6km - Incorporate short walk breaks when necessary
Week 3 · Mon Day 15
No workout note Rest Day
Week 3 · Tue Day 16
4km Easy Run
Note
4km
Week 3 · Wed Day 17
35 minutes Cross-Training
Note
35 minutes
Week 3 · Thu Day 18
3.5km Easy Run
Note
3.5km
Week 3 · Fri Day 19
No workout note Rest Day
Week 3 · Sat Day 20
50 minutes Cross-Training
Note
50 minutes
Week 3 · Sun Day 21
6.5km - Incorporate short walk breaks when necessary Long Run
Note
6.5km - Incorporate short walk breaks when necessary
Week 4 · Mon Day 22
No workout note Rest Day
Week 4 · Tue Day 23
5km Easy Run
Note
5km
Week 4 · Wed Day 24
35 minutes Cross-Training
Note
35 minutes
Week 4 · Thu Day 25
3.5km Easy Run
Note
3.5km
Week 4 · Fri Day 26
No workout note Rest Day
Week 4 · Sat Day 27
50 minutes Cross-Training
Note
50 minutes
Week 4 · Sun Day 28
6.5km - Incorporate short walk breaks when necessary Long Run
Note
6.5km - Incorporate short walk breaks when necessary