Want to complete your first 10K with confidence?
The 10K Beginner Training Plan (16 weeks) was created for runners who can already cover 5 km and want to progress to 10 km with structure, safety and consistency — without overcomplicating the process.What’s included:
→ A complete 16-week training plan, designed to ensure gradual and sustainable progression.
→ Strength, core and mobility sessions specifically tailored for runners — essential to improve technique, performance and injury prevention.
→ A full glossary explaining all key running concepts used throughout the plan.
→ An interactive PDF for immediate download, with the full week-by-week structure.
→ Optional upgrade (+€5.99) for TrainingPeaks integration (sync with your GPS watch, automatic reminders and progress tracking).
Why you’ll love this plan:
This plan helps you train with focus and consistency, building endurance and confidence as you move towards your 10K goal.
It’s simple, clear and effective — designed to fit your routine and help you progress week after week.Access & delivery:
Right after purchase, you’ll automatically receive the PDF in your email.
If you choose the TrainingPeaks upgrade, you’ll also receive the import code for immediate integration.A 100% digital product — start training on the same day.
Who this plan is for:
→ Runners who can already run 5 km and want a structured path to reach 10 km.
→ Anyone looking to improve endurance, technique and consistency without training randomly.
→ Not suitable for complete beginners — there is a separate plan for starting from zero.
Important notes:
→ This plan is self-guided and does not include personalised coaching.
→ Includes suggestions for adjusting sessions on weeks with less availability.
→ As a digital product, refunds are not available (see refund policy).
→ Personal use only — it cannot be shared or distributed.
10K Beginner Training Plan – 16 Week Running Ebook
1. Who is this plan for?
This plan is ideal for anyone who can already run 5 km and wants to complete their first 10 km with confidence and consistency.
2. Do I need to already run to start this plan?
Yes. It’s recommended that you can run at least 5 km before beginning this plan.
3. What’s included in the ebook?
A complete 16-week training guide with progressive runs, strength, core and mobility sessions, plus clear explanations of all training terms used throughout the plan.
4. How do I receive the plan?
Right after purchase, you’ll receive the PDF ebook directly in your email.
If you choose the TrainingPeaks option (+€5.99), the plan will also be uploaded directly to your TrainingPeaks app.
5. What is TrainingPeaks?
TrainingPeaks is a training platform that sends reminders, syncs with your GPS watch and helps you track your progress in a structured and automated way.
6. Does the plan include personalised coaching?
No. This is a self-guided digital plan.
For personalised support, La Coach Diana offers individual coaching services separately.
7. I don’t have much free time — can I still follow this plan?
Yes. The plan includes adaptation suggestions for weeks when you have less availability.
8. I’ve never done strength/core training — will I be able to follow along?
Yes. All sessions are simple, progressive and explained in a clear and accessible way, even for beginners.
9. What if I stop training or get sick?
You can resume the plan later without losing progress. Just return to the week that best matches your current level.
10. Can I request a refund?
As this is a digital product, the refund policy of the store applies. Please read our terms carefully before purchasing.
11. Can I share the plan with someone else?
No. The ebook is for personal use only and cannot be shared, transferred or resold. Each plan is valid for the buyer only.