10K training
A 10K training plan for first-timers.
If you can run a 5K, you can build to a 10K in 8–10 weeks. The plan adds one longer run a week and keeps the rest easy.
Build the long run
Add 1 km every other week until you can do 8–10 km easy.
Two easy runs
Short, conversational. They build endurance with low stress.
Race day
Run by effort. Slow the first 2 km, hold the middle, lift the last 3 km.