First 10k Training Plan.

Finish 10km is the goal. You want structure in the app, not a spreadsheet. A first 10k is 8 weeks on Dangelo's 10k plans. Start with the 70-minute 10k plan. Exact sessions stay in the app.

Workouts sync to Garmin, Coros, Apple Watch, Apple Health and Health Connect.

Start the 70-minute 10k plan Browse 10k plans No-time-target 10k plan

Who this is for.

This plan fits you if

This is your first 10k, or your first serious attempt at 10km.
You are coming off a 5km, or a solid run-walk base.
You want the sessions in the app, and you want them on your watch.
Finish 10km is the goal. You do not want a public spreadsheet of the week.

This is not for you if

You already want a sharp time across several targets. Use the 10km plans.
You are ready for a half marathon next. Start with your first half marathon.
You are still building to a first 5km. Use a 5km plan first, then come back.

How to train for your first 10k.

You do not need a homemade spreadsheet. The 10k plan in the app is the training. The exact sessions stay there.

Start a 10k plan in the app

Open the 70-minute 10k plan in the app. The 70-minute 10k plan and the no-time-target 10k plan are both 8 weeks. If you do not want a clock, use the no-time-target 10k plan. Exact sessions stay in the app.
Keep the weekly shape

Keep the weekly shape the plan gives you. Spread the sessions out so you recover between them. The week stays in the app, not in a spreadsheet.
Protect the longer run

Protect the longer run. That session is the one that makes 10km feel possible on race day. Do the one the app gives you.
Race to finish 10km

On race day, finish 10km. The 70-minute plan is how you train. It is not a promised finish time.

We learned this the hard way.

The half marathon was the first long race either of us attempted. Coming out of school as reasonably accomplished track athletes, we thought that was enough. We both finished. We couldn't walk for a week.

A first 10k is shorter. The lesson is the same: stick to a plan, keep the weekly shape, and protect the longer run. The sessions live in the app, not in a spreadsheet.

That half story also lives on the first half marathon page.

Pick a race.

The plan is the training. A race gives you the date to count back from.

Race calendar

Start the 70-minute 10k plan

Open the Sub 70 Minute 10km (8 weeks). Free on iOS and Android. Race pace on that plan is 7:00/km. Finishing 10km is the goal.

Start the 70-minute 10k plan

No clock? No-time-target 10k plan (8 weeks). Several time targets? Browse 10k plans.

Ready for a half later? Your first half marathon. Further ahead, after a finished 5km: From a 5km to a half marathon.

FAQs.

How do I train for my first 10k?

Start a 10k plan in the app. Keep the weekly shape, protect the longer run, and race to finish 10km. The 70-minute 10k plan and the no-time-target 10k plan are both 8 weeks. Exact sessions stay in the app.

How long does it take to train for a first 10k?

The 70-minute 10k plan and the no-time-target 10k plan are both 8 weeks. Start at week 1 if you can. If race day is closer, join later and keep the longer run as the session you protect.

Do I need a time goal for my first 10k?

No. Finishing 10km is the goal. If you do not want a clock, use the no-time-target 10k plan. The 70-minute 10k plan is the plan to open when you want one clear next step. It is a training plan, not a promised 70-minute finish. If you already want several time targets, use the 10km plans.

How many days a week should I run?

The 70-minute 10k plan and the no-time-target 10k plan set the weekly shape. Open the plan and use the days on that page. Do not add extra runs on top of what the plan gives you.

What if I've only run a 5k?

A finished 5km, or a solid run-walk base, is a normal start for a first 10k. If you are still building to a first 5km, use a 5km plan first, then come back. When 10km feels comfortable and you want a half, your first half marathon is the next step. From a 5km to a half marathon is a later path, not this one.

Can I walk during my first 10k?

Yes. A run-walk approach is fine on a first 10k, especially if that is the base you are coming from. Keep the longer run easy enough to talk. If you do not want a clock at all, use the no-time-target 10k plan.

What if I miss a run?

Skip it in the app and do the next session. If you need a few days off, pause the plan and come back when you are ready. Missed runs are dropped, not stacked onto the rest of the week.

Do these workouts sync to Garmin, Coros, Apple Watch, Apple Health or Health Connect?

Yes. Workouts on this plan sync to Garmin, Coros, Apple Watch, Apple Health and Health Connect. Setup: Garmin, Coros, Apple Watch, Apple Health and Health Connect.