10K Beginner Training Plan (12-Week)

£8.99 £11.99

This 12-week plan is designed to help you build confidently toward running a 10K — without rushing, burning out, or losing the fun along the way.

Rooted in the Slow Wins philosophy, the focus is on steady progress, consistency, and recovery. Over three months, you'll gradually increase your weekly volume through easy runs, optional walk breaks, and extended efforts, all supported by strength and cross-training to build resilience and reduce injury risk.

Whether you’ve just completed your first 5K or you're returning to running after time off, this plan gives you the structure, support, and flexibility to keep showing up — and to finish feeling strong, not shattered.

This 12-week plan is designed to help you build confidently toward running a 10K — without rushing, burning out, or losing the fun along the way.

Rooted in the Slow Wins philosophy, the focus is on steady progress, consistency, and recovery. Over three months, you'll gradually increase your weekly volume through easy runs, optional walk breaks, and extended efforts, all supported by strength and cross-training to build resilience and reduce injury risk.

Whether you’ve just completed your first 5K or you're returning to running after time off, this plan gives you the structure, support, and flexibility to keep showing up — and to finish feeling strong, not shattered.

What you’ll get:

  • 3 run or walk/run sessions per week that gradually build time on feet

  • 1 low-impact cross-training day (e.g. cycling, swimming, or yoga)

  • 1 optional strength or mobility day for injury prevention and support

  • Weekly fun goals and motivational prompts to keep things light and enjoyable

  • Built-in rest and recovery days to help you stay consistent, not burnt out

  • A safe and sustainable progression from 5K to 10K

By the end of the plan, you’ll be able to:

  • Run or run/walk a full 10K comfortably and confidently

  • Build a consistent running routine that fits your life

  • Feel stronger, more capable, and proud of how far you’ve come