runDisney 10K training plan

A free 18-week run-walk-run plan that takes you past the 10K mark before race week, built backward from your race date and easy to adjust and track.

Length
18 weeks
Race
Week 17
Sessions
54 (55 with the 5K)
Long runs
4 (weeks 9–15)
Magic Miles
6
After race day
Recovery week
Start this plan free

Who it’s for

  • You can run or run-walk a 5K, or about 30 minutes
  • You’re stepping up from the 5K and want to double the distance
  • You’d like steady weekday runs and one longer run at the weekend

What the plan looks like, week by week

  1. Weeks 1–3

    Settling in

    Two easy 30-minute weekday runs, with Saturday runs growing from 2.4 km to 4 km.

  2. Weeks 4–8

    Magic Miles and longer Saturdays

    Saturdays alternate between a Magic Mile and a longer easy run (4.8 km, then 5.6 km).

  3. Weeks 9–15

    Long runs

    A long run every other Saturday (6.8, 8.0, 9.3 and 10.5 km), with Magic Miles in between.

  4. Week 16

    Easing off

    Three easy 30-minute runs before race week.

  5. Week 17

    Race week

    Two easy runs, then your 10K, plus your 5K the day before if you add it.

  6. Week 18

    Recovery

    Three easy recovery runs to finish the programme.

Your training days start as Tuesday, Thursday and Saturday. You can change them in the app.

Race combinations that use this plan

  • 10K

    54 sessions

    10K plan

    18 weeks · race in week 17

  • 5K + 10K

    55 sessions

    10K plan, plus your 5K race day

    18 weeks

This plan has no back-to-back training weekends. If you add the 5K, race weekend itself becomes back-to-back. Running the 10K and Half Marathon together? Use the 10K + Half Marathon multi-race plan.

More than a schedule

What Glass Slipper Run adds

A training schedule tells you what to run. Glass Slipper Run, a free runDisney training planner and tracker, helps you actually follow it.

  • Your plan is built backward from your race date; start late and you begin at the right week
  • Change your training days, move a run, rearrange a week with Edit week, or let the Missed Run Assistant help when a run slips
  • Turn any run into a rest day, and change it back if plans change
  • Log every run by hand (no GPS needed): distance, time, effort, feeling, notes, pain and drills
  • Progress, Magic Mile history and race predictions based on your real results
  • Achievements tailored to your plan, plus Fellow Royalty for training with friends
Training calendar month view with every planned run

Questions about this plan

How long is the 10K plan, and when is the race?

The plan is 18 weeks. Your 10K is in week 17, followed by a recovery week. It has 54 sessions, or 55 if you add the 5K race day.

Can I run the 5K as well?

Yes. Choose both races when you set up and your 5K race day is added to the 10K plan, the day before your 10K.

Does the 10K plan include back-to-back weekends?

No. Back-to-back weekends are part of the 10K + Half Marathon multi-race plan. In the 10K plan, only race weekend can be back-to-back, if you add the 5K.

What is a Magic Mile?

A timed one-mile effort that appears six times in this plan. Your results show your pace improving and help estimate your race time.

What if my race is less than 18 weeks away?

You start at the right week of the plan, and earlier weeks aren’t counted against your progress.

Do I need a GPS watch?

No. You log each run by hand, from any watch or app, or none at all.

Related plans and guides

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