Base Building 10k Easy Run
Workout - Base Building 10k Easy Run
- 5min @ 8'00''/km
- 10.0km @ 6'45''/km
- 5min @ 8'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
A summary of “A FREE training plan to keep you fit before your next race (whenever that is!)” from This Messy Happy. Here’s the breakdown so you can get going today. Watch the full video for the rest.
Key points:
- An 8-week maintenance (base) phase split into two slightly progressive blocks. The aim is keeping fitness while reducing injury risk.
- Works across all race distances: 5 km, 10 km, half-marathon, marathon. Weekly mileage is colour-coded (orange = 5 km, red = 10 km, blue = half marathon, green = marathon).
- Weekly setup: Monday is strength and conditioning (non-negotiable), Wednesday, Friday, Sunday are easy runs, Thursday is strength or cross-training (bike/row), Saturday is rest or optional cross-training (no running).
- Runs stay easy throughout, with gradual kilometre bumps between blocks. The goal is a solid base, not new speed.
Workout example (weeks 1-4):
| Day | Activity | Approx. distance |
|---|---|---|
| Mon | Strength and conditioning | - |
| Wed | Easy run | 5 km (orange) |
| Thu | Cross-train or light strength | - |
| Fri | Easy run | 5 km (orange) |
| Sun | Long easy run | 10 km (red) |
| Sat | Rest or optional cross-train | - |
Weeks 5-8 repeat the pattern, nudging the long run up to 12 km then 14 km. Weekly total stays around 30-35 km, still at easy effort.
Closing note: try this 8-week plan and adjust paces and distances in the Pacing app to match where you are. You get steady weekly mileage, lower injury risk, and a base for whatever you do next. For a 21.1 km goal, Unlock Your Best Half-Marathon: How Structured, Device-Synced Plans Turn Any Runner Into Their Own Coach is the natural next step.