Take your running to the next level with the Performance Running Academy’s First 10K Training Plan.

Designed for runners who have completed a 5K, or can comfortably run 20–30 minutes without stopping, this plan builds endurance, aerobic strength, and confidence to help you complete your first 10K with ease.

Over 10 structured weeks, you’ll progress through a balanced mix of easy runs, long runs, light speed sessions, and strategic rest days. The result? You’ll feel fitter, faster, and capable of tackling double the 5K distance without burnout or injury.

Perfect for:

– Runners who have finished a Couch to 5K program

– People wanting a new challenge

– Anyone training for their first 10 km event or local fun run

– Recreational runners wanting structure and consistency

This plan includes:

✓ 10-week daily training schedule (detailed tables)

✓ Clear structure for long runs, intervals, and recovery

✓ Coach notes for pacing, form, and mindset

✓ Beginner-friendly progression that avoids overloading you

Run your first 10K confidently, with guidance from evidence-based, realistic training.