Beginner 5K to 10K Training Plan

A 10-Week Running Workbook with Run Logs, a Weekly Strength Day and an Illustrated Exercise Guide

A ten-week plan that takes you from running 5K to your first 10K, with a page for every session.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

Instant download: US Letter and A4 PDF
The program in the app, ready to log
40 ready-to-use session pages
Illustrated guide to every run type and strength exercise
How hard to run, with a simple talk test
Week plans, a run tracker and an end-of-plan review
Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Four sessions a week: an easy run, a quality run, a short strength session for the legs, hips and trunk, and a long run that grows by about five minutes most weeks. Each session is laid out on its own page with the warm-up, the run or exercises, how hard to go, space to log it, and the cool-down. Weeks 4 and 8 are lighter, and week 10 eases off before your 10K.