12 week 'beginner to 10k' training plan - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of 12 week ‘beginner to 10k’ training plan from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Run on alternate days (about three running sessions per week) and add a strength & conditioning day on Monday.
Weeks 1‑6 focus on a walk‑run approach: start with short run intervals mixed with walking, gradually removing the walking and increasing the run time.
From week 7 onward you add two longer continuous runs each week, building up to 8 km and then a final 10 km run in week 12.
Interval sessions are used to split the longer runs and protect against overuse injury.
Four simple rules: never skip strength day, stretch after every session, keep at least one rest day between workouts, and enjoy the process.

Workout Example

Weeks 1‑3 (intro phase)

Monday: Strength & conditioning (bodyweight, core, single‑leg work).
Tuesday: Walk 5 min → Run 1 min → Walk 2 min, repeat 6‑8 times (≈20‑30 min total).
Thursday: Same walk‑run pattern, slightly longer run intervals (2 min).
Saturday: Easy walk‑run, focus on time on feet rather than distance.

Weeks 7‑10 (building phase)

Monday: Strength & conditioning.
Tuesday: Interval session – 20 min total: 2 min fast run, 2 min easy jog, repeat 5‑6 times.
Thursday: Long run – start at 5 km, add 0.5‑1 km each week, aiming for 8 km by week 10.
Saturday: Second long run – slightly shorter (4‑6 km) at an easy pace.

Week 12 (race week)

Keep the pattern but taper the volume: 5 km easy run on Tuesday, 8 km steady run Thursday, 10 km race or time‑trial on Saturday.

All paces are easy‑conversational; adjust the speed based on how you feel. You can log these sessions in the Pacing app and tweak the distances or times to match your current fitness.

Closing Note

Give this 12‑week plan a go, listen to your body, and feel free to customise the paces in the Pacing app to suit you. You’ve got this – happy running!