10K + Half Marathon multi-race training plan

A free 19-week run-walk-run plan for running the 10K and the Half Marathon on consecutive days, the format of the Glass Slipper Challenge weekend. Back-to-back weekends teach your legs to go again the next day.

Length
19 weeks
Races
Week 18, consecutive days
Sessions
63 (64 with the 5K)
Back-to-back weekends
5 (weeks 8–16)
Long runs
Up to 22.5 km
Magic Miles
5
Start this plan free

Who it’s for

  • You’re running the 10K and the Half Marathon on the same race weekend
  • You can run or run-walk for 30–45 minutes
  • You can fit in a short run and a long run on alternate weekends

What the plan looks like, week by week

  1. Weeks 1–5

    Building the base

    Two 30–45 minute weekday runs, with Saturday runs building between 4.8 and 8 km.

  2. Weeks 6–7

    First long run and Magic Mile

    A 10.5 km long run in week 6 and your first Magic Mile in week 7.

  3. Weeks 8–16

    Back-to-back weekends

    Every other weekend: a shorter Saturday run, then a long Sunday run (12.9, 15.3, 17.7, 20.1 and 22.5 km). Magic Mile weeks in between.

  4. Week 17

    Easing off

    Two weekday runs and a 6.4 km Saturday.

  5. Week 18

    Race week

    Two easy runs, then the 10K and the Half Marathon on consecutive days, plus the 5K the day before if you add it.

  6. Week 19

    Recovery

    Three easy recovery runs to finish the programme.

Your training days start as Tuesday, Thursday and Saturday, plus Sunday on back-to-back weekends. You can change them in the app.

Race combinations that use this plan

  • 10K + Half

    63 sessions

    10K + Half Marathon multi-race plan

    19 weeks · races on consecutive days

  • All three

    64 sessions

    Multi-race plan, plus your 5K race day

    19 weeks

Running only one of these races? See the 10K or Half Marathon 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 plan showing a completed week and the current week’s runs

Questions about this plan

Who is the multi-race plan for?

Runners doing the 10K and the Half Marathon on consecutive days of the same race weekend, as in the Glass Slipper Challenge. Choose both races when you set up and this plan is used.

How long is it, and how many sessions?

The plan is 19 weeks, with both races in week 18 and a recovery week after. It has 63 sessions, or 64 if you add the 5K as well.

When do back-to-back weekends start?

In week 8, then every other weekend until week 16: a shorter Saturday run followed by a long Sunday run, building to 22.5 km.

Is this the official Glass Slipper Challenge plan?

No. Glass Slipper Run is an independent project and isn’t affiliated with Disney, runDisney or Jeff Galloway. “Glass Slipper Challenge” describes the race weekend format this plan prepares you for.

Can I move a back-to-back run if my weekend changes?

Yes. Move a run within its training week, rearrange the week with Edit week, or let the Missed Run Assistant help if a run slips. Race days stay where they are.

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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