🛠 Run365 Development • Sprint 9 Development
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
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Tue Day 2
Workout 4km Easy Run 4.0 km · Not specified
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4km
Week 1 · Wed Day 3
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 1 · Thu Day 4
Workout 3.5km Easy Run 3.5 km · Not specified
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3.5km
Week 1 · Fri Day 5
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Sat Day 6
Workout 40 minutes Cross-Training Not specified · 40 min
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40 minutes
Week 1 · Sun Day 7
Workout 5km Long Run 5.0 km · Not specified
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5km
Week 2 · Mon Day 8
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Tue Day 9
Workout 4km Easy Run 4.0 km · Not specified
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4km
Week 2 · Wed Day 10
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 2 · Thu Day 11
Workout 3.5km Easy Run 3.5 km · Not specified
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3.5km
Week 2 · Fri Day 12
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Sat Day 13
Workout 40 minutes Cross-Training Not specified · 40 min
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40 minutes
Week 2 · Sun Day 14
Workout 6km - Incorporate short walk breaks when necessary Long Run 6.0 km · Not specified
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6km - Incorporate short walk breaks when necessary
Week 3 · Mon Day 15
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Tue Day 16
Workout 4km Easy Run 4.0 km · Not specified
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4km
Week 3 · Wed Day 17
Workout 35 minutes Cross-Training Not specified · 35 min
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35 minutes
Week 3 · Thu Day 18
Workout 3.5km Easy Run 3.5 km · Not specified
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3.5km
Week 3 · Fri Day 19
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Sat Day 20
Workout 50 minutes Cross-Training Not specified · 50 min
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50 minutes
Week 3 · Sun Day 21
Workout 6.5km - Incorporate short walk breaks when necessary Long Run 6.5 km · Not specified
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6.5km - Incorporate short walk breaks when necessary
Week 4 · Mon Day 22
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Tue Day 23
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 4 · Wed Day 24
Workout 35 minutes Cross-Training Not specified · 35 min
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35 minutes
Week 4 · Thu Day 25
Workout 3.5km Easy Run 3.5 km · Not specified
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3.5km
Week 4 · Fri Day 26
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Sat Day 27
Workout 50 minutes Cross-Training Not specified · 50 min
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50 minutes
Week 4 · Sun Day 28
Workout 6.5km - Incorporate short walk breaks when necessary Long Run 6.5 km · Not specified
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6.5km - Incorporate short walk breaks when necessary