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 planning ahead
Starting your training well in advance gives you the time to build distance steadily 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 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 each week.
Weeks 9–12
Building distance
Long runs build toward and past the 10K mark. Back-to-back weekend training begins — a long run followed by a shorter recovery run the next day.
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?
- Current runDisney race policies require participants to maintain a 16-minute-per-mile pace. Always check the official runDisney event information before race weekend, as policies may change.
- Can I use the 10K plan to train for both the 10K and Half Marathon?
- For running both the Princess 10K and Half Marathon on the same race weekend, use the dedicated 10K + Half Marathon multi-race plan rather than this one — it includes back-to-back weekend sessions that prepare you specifically for the two-race weekend.
- What if I am starting partway through the plan?
- Glass Slipper works out where you are in the programme and focuses your dashboard on the training still ahead. Earlier sessions remain visible for context but do not count against your progress.
Ready to start?
Create your free account and start the 18-week Princess 10K plan today. No download, no credit card.
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