10K Plan » 11 Weeks » Beginner Level

Base » Week 1 » 3.0 miles
Day Miles Details
1 Mon 0.5 Welcome to your plan! We call the first 4 weeks the Base Phase. This phase will warm… view
2 Tues 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. In… view
3 Weds 1.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
4 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
5 Fri 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
6 Sat 1.5 Long run: run at your long run pace but remember to still keep it steady and consistent… view
7 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
Base » Week 2 » 4.0 miles
Day Miles Details
8 Mon 1.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
9 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
10 Weds 1.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
11 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
12 Fri 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
13 Sat 2.0 Long run: run at your long run pace but remember to still keep it steady and consistent… view
14 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
Base » Week 3 » 5.0 miles
Day Miles Details
15 Mon 1.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
16 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
17 Weds 1.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
18 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
19 Fri 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
20 Sat 2.5 Long run: run at your long run pace but remember to still keep it steady and consistent… view
21 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
Base » Week 4 » 4.5 miles
Day Miles Details
22 Mon 1.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
23 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
24 Weds 1.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
25 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
26 Fri 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
27 Sat 2.0 Long run: run at your long run pace but remember to still keep it steady and consistent… view
28 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. Don… view
Build, Strength, Threshold » Week 5 » 6.0 miles
Day Miles Details
29 Mon 1.5 Welcome to the Build, Strength, and Threshold phase. During this phase we will continue… view
30 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
31 Weds 1.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
32 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
33 Fri 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
34 Sat 3.0 Long run: run at your long run pace but remember to still keep it steady and consistent… view
35 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
Build, Strength, Threshold » Week 6 » 7.5 miles
Day Miles Details
36 Mon 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
37 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
38 Weds 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
39 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
40 Fri 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
41 Sat 3.5 Long run: run at your long run pace but remember to still keep it steady and consistent… view
42 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
Build, Strength, Threshold » Week 7 » 8.0 miles
Day Miles Details
43 Mon 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
44 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
45 Weds 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
46 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
47 Fri 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
48 Sat 4.0 Long run: run at your long run pace but remember to still keep it steady and consistent… view
49 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
Build, Strength, Threshold » Week 8 » 5.5 miles
Day Miles Details
50 Mon 1.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
51 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
52 Weds 1.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
53 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
54 Fri 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
55 Sat 2.5 Long run: run at your long run pace but remember to still keep it steady and consistent… view
56 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
Build, Strength, Threshold » Week 9 » 9.5 miles
Day Miles Details
57 Mon 2.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
58 Tues 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
59 Weds 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
60 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
61 Fri 0.0 Recovery/Cross Train: on this day cross train by doing cycling, swimming, yoga, strength/… view
62 Sat 5.0 Long run: today will be your longest single run prior to race day. This is a great… view
63 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
Taper » Week 10 » 7.0 miles
Day Miles Details
64 Mon 2.0 For the next 2 weeks until race day you will be reducing (tapering) your per run mileage… view
65 Tues 0.0 Recovery/Cross Train: on this day you should cross train by doing cycling, swimming, yoga… view
66 Weds 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
67 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
68 Fri 0.0 Recovery/Cross Train: on this day you should cross train by doing cycling, swimming, yoga… view
69 Sat 3.0 Long run: today will be your longest single run prior to race day. This is a great… view
70 Sun 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
Taper » Week 11 » 9.7 miles
Day Miles Details
71 Mon 2.0 Run at a steady, consistent pace. You should be able to have a conversation while… view
72 Tues 0.0 Recovery/Cross Train: on this day you should cross train by doing cycling, swimming, yoga… view
73 Weds 1.5 Run at a steady, consistent pace. You should be able to have a conversation while… view
74 Thurs 0.0 Rest day: listen to your body and rest as needed by not doing any workouts today. view
75 Fri 0.0 Recovery/Cross Train: on this day you should cross train by doing cycling, swimming, yoga… view
76 Sat 6.2 Good luck on your race today! But if you complete this plan you don't need luck as… view
77 Sun 0.0 Complete some brief light jogging (or walking) and stretching to keep your body loose… view