Plans / 10K
Starts from a longest recent run of 2 km in 18 minutes. Twelve weeks, three runs a week, paced for someone just getting going. The plan runs 12 weeks at 3 runs a week. Weekly distance goes from 14 km (8.7 mi) to a peak week of 25.5 km (15.8 mi), and the longest run is 9 km (5.6 mi). Every workout is listed below with its pace, and none of it is blurred or locked.
Distances and paces in
Weekly distance, week by week
Base Build Peak Taper
| Zone | Pace range |
|---|---|
| Easy | 8:25/km13:33/mi – 9:11/km14:47/mi |
| Marathon | 7:31/km12:06/mi – 7:56/km12:46/mi |
| Threshold | 7:15/km11:40/mi – 7:31/km12:06/mi |
| Interval | 6:41/km10:45/mi – 6:54/km11:06/mi |
| Repetition | 6:17/km10:07/mi – 6:32/km10:31/mi |
base · 15.5 km9.6 mi · long run 5.5 km3.4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5 km3.1 mi | 1146 m warm-up easy · 20 min threshold @ 7:23/km · 1146 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.7 mi cool-down easy |
| Sun | Long run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
base · 16.5 km10.3 mi · long run 6 km3.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1396 m warm-up easy · 20 min threshold @ 7:23/km · 1396 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.9 mi cool-down easy |
| Sun | Long run | 6 km3.7 mi | 6 km easy3.7 mi easy |
base · 17.5 km10.9 mi · long run 6 km3.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Threshold run | 6 km3.7 mi | 1646 m warm-up easy · 20 min threshold @ 7:23/km · 1646 m cool-down easy1 mi warm-up easy · 20 min threshold @ 11:53/mi · 1 mi cool-down easy |
| Sun | Long run | 6 km3.7 mi | 6 km easy3.7 mi easy |
base · cutback · 14 km8.7 mi · long run 4 km2.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5 km3.1 mi | 1146 m warm-up easy · 20 min threshold @ 7:23/km · 1146 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.7 mi cool-down easy |
| Sun | Long run | 4 km2.5 mi | 4 km easy2.5 mi easy |
build · 19 km11.8 mi · long run 6.5 km4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4 km2.5 mi | 4 km easy2.5 mi easy |
| Thu | Intervals | 8.5 km5.3 mi | 1181 m warm-up easy · 5 × 1 km interval pace @ 6:47/km (2 min easy between) · 1181 m cool-down easy0.7 mi warm-up easy · 5 × 0.6 mi interval pace @ 10:55/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 6.5 km4 mi | 6.5 km easy4 mi easy |
build · 20.5 km12.7 mi · long run 7 km4.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4 km2.5 mi | 4 km easy2.5 mi easy |
| Thu | Intervals | 9.5 km5.9 mi | 1067 m warm-up easy · 6 × 1 km interval pace @ 6:47/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 10:55/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 7 km4.3 mi | 7 km easy4.3 mi easy |
build · 22 km13.7 mi · long run 7.5 km4.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Intervals | 9.5 km5.9 mi | 1067 m warm-up easy · 6 × 1 km interval pace @ 6:47/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 10:55/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
build · cutback · 17.5 km10.9 mi · long run 4.5 km2.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 3.5 km2.2 mi | 3.5 km easy2.2 mi easy |
| Thu | Intervals | 9.5 km5.9 mi | 1067 m warm-up easy · 6 × 1 km interval pace @ 6:47/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 10:55/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
peak · 23.5 km14.6 mi · long run 8 km5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Intervals | 9.5 km5.9 mi | 1067 m warm-up easy · 6 × 1 km interval pace @ 6:47/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 10:55/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 8 km5 mi | 8 km easy5 mi easy |
peak · 25.5 km15.8 mi · long run 9 km5.6 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7 km4.3 mi | 7 km easy4.3 mi easy |
| Thu | Intervals | 9.5 km5.9 mi | 1067 m warm-up easy · 6 × 1 km interval pace @ 6:47/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 10:55/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 9 km5.6 mi | 9 km easy5.6 mi easy |
taper · 15.5 km9.6 mi · long run 4.5 km2.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1396 m warm-up easy · 20 min threshold @ 7:23/km · 1396 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.9 mi cool-down easy |
| Sun | Long run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
taper · race week · 15 km9.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Thu | Shakeout | 5 km3.1 mi | 4.3 km easy · 4 × 20 s repetition pace @ 6:26/km (1 min easy between)2.7 mi easy · 4 × 20 s repetition pace @ 10:21/mi (1 min easy between) |
| Sun | Race day | 10 km6.2 mi | 10 km threshold @ 7:23/km6.2 mi threshold @ 11:53/mi |
This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.
12 weeks counting back from race day, 3 runs a week. Week 12 is race week.
9 km (5.6 mi), reached in the peak phase before the taper begins.
Between 14 km (8.7 mi) and 25.5 km (15.8 mi), with a lighter week roughly every fourth week.
If you can run for 15 to 20 minutes today, twelve weeks of three runs a week is a reasonable runway. Stop and see a doctor if you have chest pain or dizziness.
Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.
Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.