Princess 10K
18-Week Princess 10K
Training Plan
Build on your running base with 18 weeks of structured sessions. Progressive long runs, midweek drills and hills, Magic Mile pace tests — everything logged in one place, free, in your browser.
18
weeks
55
sessions
3
days/week
Free
no paywall
Who is this plan for?
Runners stepping up from 5K
You've completed a 5K and are ready to double the distance. The 10K plan picks up where the 5K plan leaves off.
Runners with 18 weeks to prepare
Starting your training well in advance gives you the time to build distance safely without cramming sessions.
Princess 10K participants
Racing the Princess 10K as a standalone event and want a dedicated plan built around your race date.
Half Marathon hopefuls
Planning to move up to the Half Marathon in a future season and want to build a serious running base first.
Plan breakdown
Three sessions per week: a midweek drill run, a midweek easy run or Magic Mile, and a Saturday long run.
Weeks 1–4
Base building
Three sessions per week establishing a consistent training routine. Run-walk intervals with a focus on easy, controlled effort.
Weeks 5–8
Adding structure
Midweek sessions introduce cadence drills and hill efforts. Long run distances begin to increase steadily on Saturdays.
Weeks 9–12
Building distance
Long runs build toward and past the 10K mark. Back-to-back weekend training begins — a Saturday long run followed by a shorter Sunday session.
Weeks 13–16
Peak training
Your longest and most demanding weeks. Magic Mile time trials show pace improvement. Sessions are challenging but you're prepared for them.
Weeks 17–18
Taper and race
Reduced volume to arrive at race day fresh. Short sessions maintain fitness without adding fatigue.
Common questions
- Do I need to have run a 5K before starting the 10K plan?
- Some running base is helpful. If you can comfortably run or run-walk for 20–30 minutes, you're ready. Complete beginners may want to start with the 5K plan first to build a foundation.
- How long is the Princess 10K training plan?
- 18 weeks, with 55 structured sessions across three training days per week. The plan includes progressive long runs, midweek drill and hill sessions, Magic Mile pace tests, and a race-week taper.
- What is the runDisney time limit for the Princess 10K?
- The runDisney time limit is 16 minutes per mile (approximately 10 minutes per kilometre). Runners using run-walk-run training typically finish well within this window.
- Can I use the 10K plan to train for the Glass Slipper Challenge?
- For the Glass Slipper Challenge (10K on Saturday + Half Marathon on Sunday), use the dedicated Glass Slipper Challenge plan rather than the 10K plan — it includes back-to-back weekend sessions that prepare you specifically for the double-race weekend.
Ready to start?
Create your free account and start the 18-week Princess 10K plan today. No download, no credit card.
Start the 10K plan for free ✨Works in your browser — no app to install