Beginner 10K plan: 10 weeks of training

Easy run30 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 30 min.

Easy run30 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 30 min.

Long run8 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.

Easy run35 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 35 min.

Easy run35 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 35 min.

Long run8 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.

Easy run45 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 45 min.

Easy run45 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 45 min.

Long run8 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.

Easy run30 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 30 min.

Recovery20 min · Zone 1

Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 20 min.

Long run8 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 50 min.

Easy run50 min · Zone 2

Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 50 min.

Long run8 km · Zone 2

Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.

Easy run50 min · Zone 2

Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 50 min.

Tempo / threshold60 min · Zone 4

Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.

Long run8 km · Zone 2

Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 8.0 km.

Easy run60 min · Zone 2

Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 60 min.

Tempo / threshold60 min · Zone 4

Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.

Long run8.3 km · Zone 2

Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 8.3 km.

Easy run55 min · Zone 2

Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 55 min.

Recovery35 min · Zone 1

Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target duration: 35 min.

Long run8 km · Zone 2

Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 8.0 km.

Intervals60 min · Zone 5

VO₂max intervals — sharpening (zone 4–5). Race-specific speed work. Structure: 8 × 3 min or 5 × 5 min, 90 s recovery. The last speed block before the taper — aim for quality on every rep. Target duration: 60 min. Target HR zone: 5.

Easy run60 min · Zone 2

Base endurance (zone 2). Easy running between intense workouts. Focus on recovery and stride quality — save energy for the key sessions. Target duration: 60 min.

Long run10.1 km · Zone 3

Long run with race-pace blocks (zone 2–3). Include 2–3 blocks of 5–8 km at target race pace in the middle of the run. Rehearse race conditions: fuelling, kit, effort management. Target distance: 10.1 km. Target HR zone: 3.

Easy run40 min · Zone 2

Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 40 min. Target HR zone: 2.

Recovery25 min · Zone 1

Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 25 min.

Race10 km · Zone 4

Race day — Road race 10.0 km. All your training leads to this moment. Start at your target pace, stay patient in the first kilometres and trust your training. Target HR zone: 4. Enjoy every moment.