Your 10K running plan
If you want to catch the running bug, try our plan and you could be 10K ready in just 12 weeks.
Would you love to try a 10K? We’ve got just the thing. This easy-to-follow, intermediate-level 12-week plan will help increase your fitness, so you’ll go from walking to running longer distances by the end. Keep at it, and you’ll be able to smash your goal. See you at the finish line...
Level: Intermediate
Average workout length: 30-60 minutes
Getting started: You should already be able to walk for 30 minutes at a brisk pace before starting this plan. Even if you’ve never tried running before, this guide will help you to slowly build up your endurance, so you can work up to running without stopping. If you find the first week a little too easy, start on a different week that matches your fitness level. But if you’re not quite ready to move on at any point, don’t worry! You can always repeat a week and continue when your body is ready – whatever works for you.
* Start every session by walking at a slower pace for 5 minutes to warm up, and remember to stretch after the session to ‘cool down’ your muscles.
Week 1
Monday
Walk for 10 minutes. For 6 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 4 minutes.
Tuesday
Today is a non-running day, but you should still do 30 minutes of another activity, like walking, cycling, or swimming.
Wednesday
Walk for 10 minutes. For 8 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 2 minutes.
Thursday
Today is a non-running day, but you should still do 30 minutes of another activity, like walking, cycling, or swimming.
Friday
Walk for 8 minutes. For 10 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 2 minutes.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 6 minutes. For 12 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 2 minutes.
Week 2
Monday
Walk for 10 minutes. For 10 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 5 minutes.
Tuesday
Today is a non-running day, but you should still do 30 minutes of another activity, like walking, cycling, or swimming.
Wednesday
Walk for 10 minutes. For 12 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 3 minutes.
Thursday
Today is a non-running day, but you should still do 30 minutes of another activity, like walking, cycling, or swimming.
Friday
Walk for 10 minutes. For 12 minutes, alternate running for 2 minutes and walking for 1 minute. Then, walk for 3 minutes.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 8 minutes. For 15 minutes, alternate running for 2 minutes and walking for 1 minute. Then, walk for 2 minutes.
Week 3
Monday
Walk for 10 minutes. For 12 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 8 minutes.
Tuesday
Today is a non-running day, but you should still do 30 minutes of another activity, like walking, cycling, or swimming.
Wednesday
Walk for 10 minutes. For 15 minutes, alternate running for 1 minute and walking for 1 minute. Then, walk for 5 minutes.
Thursday
Today is a non-running day, but you should still do 30 minutes of another activity, like walking, cycling, or swimming.
Friday
Walk for 10 minutes. For 15 minutes, alternate running for 2 minutes and walking for 1 minute. Then, walk for 5 minutes.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 5 minutes. For 20 minutes, alternate running for 2 minutes and walking for 1 minute. Then, walk for 5 minutes.
Week 4
Monday
Walk for 5 minutes. For 20 minutes, alternate running for 3 minutes and walking for 1 minute. Then, walk for 5 minutes.
Tuesday
Today is a non-running day, but you should still do 35 minutes of another activity, like walking, cycling, or swimming.
Wednesday
Walk for 4 minutes. For 24 minutes, alternate running for 5 minutes and walking for 1 minute. Then, walk for 2 minutes.
Thursday
Today is a non-running day, but you should still do 35 minutes of another activity, like walking, cycling, or swimming.
Friday
Walk for 5 minutes. For 21 minutes, alternate running for 6 minutes and walking for 1 minute. Then, walk for 4 minutes.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 5 minutes. For 22 minutes, alternate running for 8 minutes and walking for 3 minutes. Then, walk for 3 minutes.
Week 5
Monday
Walk for 5 minutes, then run for 10 minutes. Walk for another 5 minutes, run for 5 minutes, then walk for a further 5 minutes to cool down.
Tuesday
Today is a non-running day, but you should still do 40 minutes of another activity, like walking, cycling, or swimming.
Wednesday
Walk for 5 minutes, then run for 13 minutes. Walk for another 2 minutes, run for 5 minutes, then walk for a further 5 minutes to cool down.
Thursday
Today is a resistance-training day. Try 1 x 15 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Friday
Walk for 8 minutes, then run for 17 minutes. Walk for a further 5 minutes to cool down.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 5 minutes, then run for 20 minutes. Walk for a further 5 minutes to cool down.
Week 6
Monday
Today is a non-running day, but you should still do 40 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 5 minutes, then run for 23 minutes. Walk for a further 4 minutes to cool down.
Wednesday
Today is a resistance-training day. Try 2 x 15 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Thursday
Walk for 4 minutes, then run for 25 minutes. Walk for a further 3 minutes to cool down.
Friday
Today is a non-running day, but you should do 40 minutes of another activity, like walking, cycling, or swimming.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 4 minutes, then run for 30 minutes. Walk for a further 2 minutes to cool down.
Week 7
Monday
Today is a non-running day, but you should still do 45 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 3 minutes, then run for 16 minutes. Walk for another 2 minutes, run for 16 minutes, then walk for a further 3 minutes to cool down.
Wednesday
Today is a non-running day, but you should still do 45 minutes of another activity, like walking, cycling, or swimming.
Thursday
Walk for 5 minutes, then run for 32 minutes. Walk for a further 3 minutes to cool down.
Friday
Today is a resistance-training day. Try 2 x 15 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 4 minutes, then run 4K continuously. Walk for a further 2 minutes to cool down.
Week 8
Monday
Today is a non-running day, but you should still do 45 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 3 minutes, then run for 18 minutes. Walk for another 2 minutes, run for 18 minutes, then walk for a further 2 minutes to cool down.
Wednesday
Today is a non-running day, but you should do 45 minutes of another activity, like walking, cycling, or swimming.
Thursday
Walk for 5 minutes, then run for 35 minutes. Walk for another 3 minutes to cool down.
Friday
Today is a resistance-training day. Try 3 x 15 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Walk for 4 minutes, then run 5.5K continuously. Walk for a further 3 minutes to cool down.
Week 9
Monday
Today is a non-running day, but you should still do 50 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 3 minutes, then run for 20 minutes. Walk for another 2 minutes, run for 20 minutes, then walk for a further 3 minutes to cool down.
Wednesday
Today is a non-running day, but you should still do 50 minutes of another activity, like walking, cycling, or swimming.
Thursday
Walk for 5 minutes, then run for 38 minutes. Walk for a further 5 minutes to cool down. During your run, do five 30-40 second intervals at a faster pace, jogging at an easy pace for 60 seconds in between.
Friday
Today is a resistance-training day. Try 3 x 15 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Run 7K continuously.
Week 10
Monday
Today is a non-running day, but you should still do 50 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 5 minutes, then run for 40 minutes. Walk for a further 5 minutes to cool down. During your run, do five 40-50 second intervals at a faster pace, jogging at an easy pace for 60 seconds in between.
Wednesday
Today is a non-running day, but you should still do 50 minutes of another activity, like walking, cycling, or swimming.
Thursday
Walk for 5 minutes, then run for 43 minutes. Walk for a further 5 minutes to cool down.
Friday
Today is a resistance-training day. Try 3 x 20 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Run 8K continuously.
Week 11
Monday
Today is a non-running day, but you should still do 55 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 5 minutes, then run for 55 minutes. Walk for a further 4 minutes to cool down. During your run, do five 60-second intervals at a faster pace, jogging at an easy pace for 60 seconds in between.
Wednesday
Today is a non-running day, but you should still do 55 minutes of another activity, like walking, cycling, or swimming.
Thursday
Walk for 5 minutes, then run for 60 minutes. Walk for a further 5 minutes to cool down.
Friday
Today is a resistance-training day. Try 3 x 20 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Run 9K continuously.
Week 12
Monday
Today is a non-running day, but you should still do 60 minutes of another activity, like walking, cycling, or swimming.
Tuesday
Walk for 5 minutes, then run for 53 minutes. Walk for a further 2 minutes to cool down. During your run, do five 60-second intervals at a faster pace, jogging at an easy pace for 40 seconds in between.
Wednesday
Today is a non-running day, but you should still do 60 minutes of another activity, like walking, cycling, or swimming.
Thursday
Walk for 5 minutes, then run for 55 minutes. Walk for a further 3 minutes to cool down.
Friday
Today is a resistance-training day. Try 3 x 20 reps each of lunges, squats, push-ups, bicep curls, tricep extensions, rows and crunches.
Saturday
Today is a rest day. Focus on recovery, so your muscles can heal from your workouts this week.
Sunday
Congratulations – you’ve done it! Run 10K continuously, and celebrate your fantastic achievement.