FluxRun AIFree plans › 10K training plan for beginners
10K training plan for beginners
Can you run 5 km? Then you're ready for 10. Three runs a week; the long run grows by a little each week and every fourth week is lighter so your body can catch up.
Check with your doctor before starting if you have a health condition.
The plan, week by week
| Week | Run 1 (easy) | Run 2 (steady) | Run 3 (long) |
|---|---|---|---|
| Week 1 | 25 min easy | 20 min steady | 5 km long |
| Week 2 | 25 min easy | 25 min steady | 6 km long |
| Week 3 | 30 min easy | 25 min steady | 7 km long |
| Week 4 (lighter) | 25 min easy | 20 min steady | 5 km long |
| Week 5 | 30 min easy | 30 min steady | 8 km long |
| Week 6 | 35 min easy | 30 min steady | 9 km long |
| Week 7 | 30 min easy | 25 min steady | 10 km long |
| Week 8 (race week) | 25 min easy | 15 min easy with 4 × 20 s strides | 10 km race |
Strides: 20 seconds of quick, relaxed running, then walk back to recover.
How to use this plan
- Easy = you can chat.
- Steady = comfortably hard, you can say short sentences.
- Long runs are slow; it's time on your feet that counts.
Run this plan with an AI coach
FluxRun AI tracks every run and adjusts the plan to how it went. Free on iPhone and Android.
