Is this 10K Starter plan really free?

Yes. Enter your email and download the calendar (.ics) and Excel tracker. No card required for the free starter.

How do I add the plan to my calendar?

Download the .ics file, then open it (or File → Import) in Google Calendar, Apple Calendar, or Outlook. Sessions appear as all-day events starting Monday, Nov 2, 2026 — shift weeks as needed in your calendar app.

What is in the Excel tracker?

An About sheet, a Plan & Actual log with yellow columns for you to fill in, a Weekly Summary with charts, and a Zones reference. You own the file forever.

Who wrote these workouts?

Plans are built from established coaching methods (polarized endurance training, Daniels-style running progressions, technique-first swimming, and progressive strength templates). No certified coach personally reviews each plan — treat them as general fitness information, not medical advice.

What happens after 4 weeks?

Continue with the full library plan (running-5k-10k-intermediate) and 40+ others with a 7-day free trial. Full plans unlock the complete schedule, more goals, and plan switching.

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runningFree · 4 weeks

10K Starter — Free Base

Four weeks of easy-base running with one quality session to start building toward your first (or next) 10K. Free sample of our 5K/10K library.

Length: 4 weeks
Weekly load: 2–4 h/wk
Level: beginner

Who it's for

Runners who can already jog 20–30 minutes continuously, 3× per week, and want a gentle step toward 10K.

Weekly overview

Sessions are all-day calendar events. Shift the whole block in your calendar if you start on a different Monday.

Week 1· Loading week

~3.5 h

Mon	Rest	—	rest
Tue	Time Trial: 20-30 min (set VDOT/LTHR)	45	hard
Wed	Easy Run	40	easy
Thu	Easy Run + Strides	40	easy
Fri	Rest	—	rest
Sat	Long Run	50	easy
Sun	Recovery Run	35	easy

Week 2· Loading week

~3.7 h

Mon	Rest	—	rest
Tue	Threshold Cruise Intervals	51	hard
Wed	Easy Run	40	easy
Thu	Easy Run + Strides	40	easy
Fri	Rest	—	rest
Sat	Long Run	55	easy
Sun	Recovery Run	35	easy

Week 3· Loading week

~3.9 h

Mon	Rest	—	rest
Tue	Threshold Cruise Intervals	57	hard
Wed	Easy Run	35	easy
Thu	Easy Run + Strides	40	easy
Fri	Rest	—	rest
Sat	Long Run	60	easy
Sun	Recovery Run	40	easy

Week 4· Recovery / deload week (~55-65% load): absorb training, sleep, arrive fresh

~2.1 h · recovery

Mon	Rest	—	rest
Tue	Easy Run + Strides	35	easy
Wed	Easy Run	25	easy
Thu	Easy Run	30	easy
Fri	Rest	—	rest
Sat	Long Run	35	easy
Sun	Rest	—	rest

How to use the calendar + tracker

Unlock downloads with your email (form on the right).
Open the .ics in Google Calendar, Apple Calendar, or Outlook — or use File → Import.
Open the .xlsx in Excel or Google Sheets. Log done sessions in the yellow columns; weekly charts update automatically.
After week 4, continue with the full library plan below — or pick another sport.

FAQ

Is this 10K Starter plan really free?: Yes. Enter your email and download the calendar (.ics) and Excel tracker. No card required for the free starter.
How do I add the plan to my calendar?: Download the .ics file, then open it (or File → Import) in Google Calendar, Apple Calendar, or Outlook. Sessions appear as all-day events starting Monday, Nov 2, 2026 — shift weeks as needed in your calendar app.
What is in the Excel tracker?: An About sheet, a Plan & Actual log with yellow columns for you to fill in, a Weekly Summary with charts, and a Zones reference. You own the file forever.
Who wrote these workouts?: Plans are built from established coaching methods (polarized endurance training, Daniels-style running progressions, technique-first swimming, and progressive strength templates). No certified coach personally reviews each plan — treat them as general fitness information, not medical advice.
What happens after 4 weeks?: Continue with the full library plan (running-5k-10k-intermediate) and 40+ others with a 7-day free trial. Full plans unlock the complete schedule, more goals, and plan switching.

Health disclaimer: EnduraSync plans are general fitness information, not medical advice. Consult a physician before starting any exercise program. Plans are checked against established coaching methods; no certified coach personally reviews each plan.