From zero to 10K
From walking to 60 minutes of running non-stop, about 10 km at an easy pace. You pass the 5K on the way, at week 12. Here is the typical path, week by week.
For you if you want to go all the way, and you are happy to take it slowly.
- 19 weeks at one level a week
- 3 runs a week (2 works too)
- 60 min non-stop at the end
The path
| Level | Workout |
|---|---|
| 1 | Run 1 min, walk 2 min × 7 |
| 2 | Run 2 min, walk 2 min × 6 |
| 3 | Run 3 min, walk 2 min × 6 |
| 4 | Run 4 min, walk 2 min × 5 |
| 5 | Run 5 min, walk 2 min × 4 |
| 6 | Run 5 min, walk 1 min × 5 |
| 7 | Run 8 min, walk 2 min × 3 |
| 8 | Run 10 min, walk 1 min × 3 |
| 9 | Run 12 min, walk 1 min × 3 |
| 10 | Run 15 min, walk 1 min × 2 |
| 11 | Run 20 min non-stop |
| 12 | Run 25 min non-stop |
| 13 | Run 30 min non-stop |
| 14 | Run 35 min non-stop |
| 15 | Run 40 min non-stop |
| 16 | Run 45 min non-stop |
| 17 | Run 50 min non-stop |
| 18 | Run 55 min non-stop |
| 19 | Run 60 min non-stop |
Week by week
Every run: 5 minutes of brisk walking first, 5 minutes of walking at the end. Run slowly, at a pace where you could still talk. Rest at least a day between runs.
| Week | Easy Run | Recovery Run | Challenge Run |
|---|---|---|---|
| 1 | Run 1 min, walk 2 min × 719 min | Run 1 min, walk 2 min × 719 min | Run 1 min, walk 2 min × 822 min |
| 2 | Run 1 min, walk 2 min × 719 min | Run 1 min, walk 2 min × 719 min | Run 2 min, walk 2 min × 726 min |
| 3 | Run 2 min, walk 2 min × 622 min | Run 1 min, walk 2 min × 719 min | Run 3 min, walk 2 min × 733 min |
| 4 | Run 3 min, walk 2 min × 628 min | Run 2 min, walk 2 min × 622 min | Run 4 min, walk 2 min × 634 min |
| 5 | Run 4 min, walk 2 min × 528 min | Run 3 min, walk 2 min × 628 min | Run 5 min, walk 2 min × 533 min |
| 6 | Run 5 min, walk 2 min × 426 min | Run 4 min, walk 2 min × 528 min | Run 5 min, walk 1 min × 635 min |
| 7 | Run 5 min, walk 1 min × 529 min | Run 5 min, walk 2 min × 426 min | Run 8 min, walk 2 min × 438 min |
| 8 | Run 8 min, walk 2 min × 328 min | Run 5 min, walk 1 min × 529 min | Run 10 min, walk 1 min × 443 min |
| 9 | Run 10 min, walk 1 min × 332 min | Run 8 min, walk 2 min × 328 min | Run 12 min, walk 1 min × 451 min |
| 10 | Run 12 min, walk 1 min × 338 min | Run 10 min, walk 1 min × 332 min | Run 15 min, walk 1 min × 347 min |
| 11 | Run 15 min, walk 1 min × 231 min | Run 12 min, walk 1 min × 338 min | Run 20 min non-stop20 min |
| 12 | Run 20 min non-stop20 min | Run 15 min, walk 1 min × 231 min | Run 25 min non-stop25 min |
| 13 | Run 25 min non-stop25 min | Run 20 min non-stop20 min | Run 30 min non-stop30 min |
| 14 | Run 30 min non-stop30 min | Run 25 min non-stop25 min | Run 35 min non-stop35 min |
| 15 | Run 35 min non-stop35 min | Run 30 min non-stop30 min | Run 40 min non-stop40 min |
| 16 | Run 40 min non-stop40 min | Run 35 min non-stop35 min | Run 45 min non-stop45 min |
| 17 | Run 45 min non-stop45 min | Run 40 min non-stop40 min | Run 50 min non-stop50 min |
| 18 | Run 50 min non-stop50 min | Run 45 min non-stop45 min | Run 55 min non-stop55 min |
| 19 | Run 55 min non-stop55 min | Run 50 min non-stop50 min | Run 60 min non-stop60 min |
Only running twice a week? Do the Easy Run and the Challenge Run. A week felt hard, or something hurts? Repeat it, or go back one. The plan is a direction, not a deadline.
Or let the plan follow you
In the Run app this plan starts at your level and changes every week: lighter after a hard run, the same level after a tiring week, two levels up when it all feels easy. A voice tells you when to run and walk, so you never look at a table.
Questions
How long does it take a beginner to run 10K?
Starting from zero, plan on 4 to 6 months of 2–3 runs a week. This plan shows 19 weeks at one level a week; it’s normal to repeat a few.
Should I do a 5K first?
Yes, and this plan does it for you: the 5K, 25 minutes non-stop, is level 12 of the 19. In the app you get two easy weeks to hold the 5K before going on to 10K.
How fast should I run a 10K as a beginner?
Slowly enough to talk. Most beginners finish their first 10K in 60 to 80 minutes, and that is a great time.