Your first 10K in 8 weeks
If you can run for 20–30 minutes without stopping, you can finish a 10K in two months. The plan uses three runs a week: one easy, one with a little speed and one long. Everything else is rest, walking or light cross-training.
| Week | Easy run | Quality run | Long run |
|---|---|---|---|
| 1–2 | 25 min easy | 6 × 1 min faster, 2 min walk | 35 min |
| 3–4 | 30 min easy | 5 × 3 min at 10K effort | 45 min |
| 5–6 | 35 min easy | 20 min tempo | 55 min |
| 7 | 35 min easy | 3 × 8 min at race pace | 65 min |
| 8 | 20 min easy | 10 min with 4 strides | Race day |
Keep the easy runs easy
You should be able to talk in full sentences. Most beginners run their easy days too fast and arrive tired at the sessions that matter.
Listen to your legs
Mild muscle soreness is normal. Sharp pain, or pain that changes how you run, is not. Take two days off and start again with an easier week.