![](https://res.cloudinary.com/adidas-app/image/upload/c_limit,h_2532,q_auto:good,w_2532/v1/page-assets/8/yfzdetcuzs18vzobqazr.jpeg)
Run YOUR FIRST 10K
Adidas Training Plans
By the end of this training plan, you'll be ready to run a 10K. The plan adapts to your fitness level as you progress, starting with walk-run intervals and moving into fun speed and intensity training. 10 km is a great accomplishment, so accept and enjoy the challenge.
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/wyfs3htpusdgb3idfrfr.png)
6-16 Weeks
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/pfwycrrolapw8ucstpdg.png)
Intermediate
What to expect
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/iquw1mfihciid9qpejps.png)
Run 10K non-stop
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/wyfs3htpusdgb3idfrfr.png)
You decide how long: 6-16 weeks
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/bbdntpyjnoihuvnbmakx.png)
Choose from 3 to 5 days per week
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/n2odm9qtjalppfqz3qk8.png)
Build leg strength while improving endurance and speed
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/pfwycrrolapw8ucstpdg.png)
We will suggest the running pace according to your fitness level
Find another plan
![](https://res.cloudinary.com/adidas-app/image/upload/f_auto,q_auto:good/v1/event-assets/iquw1mfihciid9qpejps.png)