00 Beginner plan
Your first 10K,in 12 weeks.
Your first 10K in RunV is a 12-week plan called Beginner 10K, written by Coach Crawford for runners who can comfortably run 5K and want to step up. You run three times a week. The plan uses easy runs, short fast and easy intervals, tempo running and a long run. There are no walk breaks.
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The plan at a glance
- Plan
- Beginner 10K
- by Coach Crawford
- Length
- 12 weeks
- Sessions
- 3 a week recommended, up to 4
- you pick the days
- Walk breaks
- No
- It is continuous running: easy runs, short intervals, tempo and a long run.
Who is it for? Runners who can comfortably run 5K and want to step up to 10K.
What is in the plan?
- Easy runs that carry most of the work.
- Short fast and easy intervals, for example 30 seconds fast and 30 seconds easy.
- Tempo running and a weekly long run.
- Three runs a week recommended. You pick the days.
Challenger 10K
Already run 10K and want to go faster? Coach Crawford's Challenger 10K is the next step. Or have RunV build a plan around your own goal time and race date.
How do I start?
1
Get the app
RunV is free to download and free to run with.
2
Answer a few questions
Coach Crawford's plan builder asks your distance, your experience and your goal, then gives you your plan.
3
Run your first session
Voice cues speak each step. Your 7-day Premium trial covers the plan.
This is general training information, not medical advice. If you have a health condition or have not exercised for a long time, check with your doctor first.
Asked often
How long does it take to train for a first 10K?
Coach Crawford's Beginner 10K plan in RunV is 12 weeks, with three runs a week recommended. It assumes you can already run 5K comfortably.
Can I do this plan if I can't run 5K yet?
Start with Couch to 5K first. Learn2RunV takes 10 weeks from walking to continuous running, and Beginner 10K follows on from being able to run 5K comfortably.
What kind of sessions are in the plan?
Easy runs, short fast and easy intervals, tempo running and a long run. There are no walk intervals.
Is the Beginner 10K plan free?
Coach Crawford plans are part of RunV Premium, which starts with a 7-day free trial. Recording your runs is free, and if you stop paying your plan stays readable.
