Run plan: 5K, then 10K
Your next run, your watch settings, one week at a time.
Your week
Monday, Wednesday, Saturday. Keep at least one rest day between runs, including between weeks.
Starts October 5, 2026. Dates move when you reschedule or repeat; missed dates never mark themselves complete.
The full plan
Tap Watch setup for any session. Notes are optional; keep your workout measurements in Apple Fitness.
Listen to your body
Keep it conversational. Slow down or walk if you cannot speak in full sentences. Walk breaks count.
Repeat a week when you need to. The dates are flexible. Sixteen weeks is a plan, not a deadline.
Sharp pain, limping, or swelling? Stop running and assess it; do not simply repeat the workout. Seek medical advice for significant or persistent symptoms.
Ill or unusually exhausted? Rest and resume when you feel recovered. Use Reschedule to give yourself more time.
Speak with a clinician before starting if you have a heart condition, an unresolved injury, or concerns about exercising.
Building it on your watch
- On Apple Watch, open Workout. Find Outdoor Run, open its workout options, then choose Create Workout → Custom. Menu appearance depends on watchOS.
- Set Warmup to the listed time and walk during it.
- Add Work and Recovery steps. Add Repeat, select both steps, and set the number of total rounds shown.
- For continuous runs, use one timed Work step. For the 5K and 10K, use a distance goal.
- Add the 5-minute Cooldown and walk during it. Check the workout preview matches the recipe.
- Name it by week, such as W01 intervals. Reuse it for identical sessions that week.
Set up workouts manually. This page does not sync with Apple Watch or Fitness.
Time before distance
Train by the time shown at an easy effort. There is no required beginner pace. The 5K and 10K sessions use distance goals, so their finishing times vary; walk breaks are fine.
Every timed total includes 5 minutes of warm-up and 5 minutes of cooldown. The overview bars show the main workout only. Race bars use rough display estimates, not time goals.
Backup, restore & reset
Progress, dates, and notes are saved only in this browser. Export a backup before clearing browser data or switching devices.