Plan for your first 10K
For people who can already run 20 minutes non-stop and want to reach 10 km without rushing. Usually 10 weeks, 3 days a week.
- Length
- 8–12 wk
- Days
- 3
- Level
- Beginner
How much time do you need?
You already run 30 minutes non-stop
8 weeks
You have the base. The plan adds minutes and a bit of pace.
You run 20 minutes non-stop
10 weeks
The usual: time for legs and tendons to adapt.
Starting from zero
12 weeks
Mixing running and walking until you can run 20 minutes non-stop.
It's a guide, not a promise. Your real plan adapts to your level, your free days and how you respond week by week. If your race is too close, Max tells you before you start and adjusts the goal. It doesn't replace a doctor: if you have health doubts, check first.
How the plan goes
First third · Base
Short runs, walking breaks if needed, and strength.
Second third · Build
More minutes non-stop and the first gentle pace changes.
Last week · Taper
Less volume to arrive eager on race day.
A sample week · mid-plan
Your real plan fits your free days and your level- MondayRest
- Tuesday · 35 minRun with pickups · 6 × 1 min brisk, 2 min easy35 min
- WednesdayRest
- Thursday · 45 minEasy run and strength · at chatting pace; afterwards, squat, calf raises and plank45 min
- FridayRest
- Saturday · 50 minLong run · 7 km at a comfortable pace50 min
- SundayRest or a walk
Start this plan with your racePremium · soon
Pick your race and Max counts the weeks back from that day. If there isn't enough time, it tells you before you start.
Upcoming 10K races
13ª Carrera Popular Ciudad de Pozuelo 2026
Oct 25, 2026 · Pozuelo de Alarcón
V Media Maratón Villa de Montehermoso 2026
Oct 25, 2026 · Montehermoso
XVI Derbi de las Aficiones 2026
Oct 25, 2026 · Madrid
V Media Maratón y 10K Torta del Casar 2026
Oct 25, 2026 · Casar de Cáceres
XIII Las Murallas Pamplona-Iruña 2026
Oct 31, 2026 · Pamplona
XX Antxintxika Lasterketa 2026 (Soraluze - Bergara)
Oct 31, 2026 · Bergara
Frequently asked questions
What if I can't train one day?
Mark it and Max reshuffles the week.
Do I need a watch?
No. If you have a compatible one, the workout goes to your wrist.
What if my race is in 5 weeks?
Max still prepares you, but warns you it's tight: the goal becomes finishing well, not the time.
Does it guarantee I'll finish?
No one can. It gives you the best path for your level; the rest depends on how your body responds. If something hurts, stop and get it checked.