Loading your training plan…
Setting up distance options, weekly schedules, and workout tracking.
Loading your training plan…
Setting up distance options, weekly schedules, and workout tracking.
Use Print → Save as PDF. Fill duration, cross-train notes, mood (1–5), and effort (1–10) by hand to compare weeks later.
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10K (8 weeks) is a structured 3-run-per-week build. The default first-10K path after a 5K — grow the long run toward 6.2 miles with three runs a week. Cross-training days keep fitness moving without stacking more impact.
Mood: 1 = drained · 5 = great. Effort: 1 = very easy · 10 = max. Educational only — not medical advice. Stop for sharp pain, dizziness, or chest pain.
Nudge the long run without rushing midweek
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Steady EddieSmooth and boring in the best way. | ~30 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Shakeout ShuffleKeep it light — save legs for the long day. | ~28 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Four-Mile Friday EnergyLong run climbs to ~4 miles. | ~45 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Short strides after an easy warm-up
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Cruise ControlEasy miles only. | ~32 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Stride SamplerPractice smooth turnover — not sprinting. | ~35 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Four-and-a-Half FreedomLong run keeps growing. | ~50 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Long run near 5 miles — still easy
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Talk-Test TuesdayYou should finish wanting a little more. | ~35 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Recovery RambleVery easy. Hydrate and sleep well. | ~28 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Five AliveFirst ~5-mile long run of the plan. | ~55 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Gentle continuous effort midweek
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Easy Does ItProtect the legs for the long run. | ~35 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Steady State TasteSlightly quicker than easy — still conversational in short phrases. | ~38 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Five-and-a-Half ClubLong run approaches race distance. | ~60 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Long run hits ~6 miles
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Mileage MaintenanceEasy and honest. | ~35 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Hill Hints (Optional Flat Alt)Short hills or flat pickups — keep form tall. | ~38 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Six-Mile SmileYou're basically race-ready on distance. | ~65 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
One more solid long run before taper
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Keep It KindShorter easy run — don't bank extra miles. | ~32 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Light LegsShakeout effort only. | ~25 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Dress Rehearsal Distance6–6.5 miles easy — race breakfast optional practice. | ~70 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Volume down, freshness up
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Easy CruiseFeel snappy, not tired. | ~30 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Stride ReminderA few strides so legs remember quick feet. | ~30 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Medium LongShorter than peak — still honest aerobic work. | ~50 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Show up rested and ready
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Final Easy MilesKeep it conversational. | ~22 min | min | notes | 1–5 | 1–10 |
| Tue | Easy Day RechargeFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–45 min | min | notes | 1–5 | 1–10 |
| Wed | Shakeout SpecialVery short — loosen, don't train. | ~20 min | min | notes | 1–5 | 1–10 |
| Thu | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | The 10K CoronationPin the bib. Start boring. Celebrate the finish. | ~50–75 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |