Main plan

10 Miles by November

A 20-week progression geared toward those that can currently run 2+ miles. If you cannot currently run 2 miles without walking, look at the beginner plan. This plan starts the week of July 6, 2026. Finish with the 10-mile goal during the week of November 16–22, the week before Thanksgiving.

Jump to weeks
Choose Tuesday or Sunday for the long run
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Check off each day as you complete it. Your points are saved in this browser with localStorage.

1
Jul 6–Jul 12, 2026

Build the base

2.4Long run
6.4Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

2.4 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

2 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

2 miles at very easy pace.

Sun
★ Long Run Option

2.4 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipKeep the effort easy enough that you can speak in full sentences.
0 / 100 points earned this week Daily checkboxes save automatically
2
Jul 13–Jul 19, 2026

Build the base

2.7Long run
7.7Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

2.7 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

2.5 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

2.5 miles at very easy pace.

Sun
★ Long Run Option

2.7 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipConsistency matters more than speed. Finish feeling like you could do a little more.
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3
Jul 20–Jul 26, 2026

Build the base

2.9Long run
7.9Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

2.9 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

2.5 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

2.5 miles at very easy pace.

Sun
★ Long Run Option

2.9 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipUse cross-training to build aerobic fitness without extra pounding.
0 / 100 points earned this week Daily checkboxes save automatically
4
Jul 27–Aug 2, 2026

Build the base

3.2Long run
8.2Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

3.2 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

2.5 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

2.5 miles at very easy pace.

Sun
★ Long Run Option

3.2 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipDo not race the long run. Relax your shoulders and settle into a steady rhythm.
0 / 100 points earned this week Daily checkboxes save automatically
5
Aug 3–Aug 9, 2026

Grow endurance

3.5Long run
8.5Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

3.5 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

2.5 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

2.5 miles at very easy pace.

Sun
★ Long Run Option

3.5 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.50 mile easy (2x)
Helpful TipFuel and hydrate before you feel like you need it, especially in humid weather.
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6
Aug 10–Aug 16, 2026

Grow endurance

3.9Long run
9.9Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

3.9 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

3.9 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.50 mile easy (2x)
Helpful TipRecovery runs should feel almost too easy. That is the point.
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7
Aug 17–Aug 23, 2026

Grow endurance

4.3Long run
10.3Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

4.3 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

4.3 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.50 mile easy (2x)
Helpful TipSmall mileage increases add up. Let the plan do the work.
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8
Aug 24–Aug 30, 2026

Grow endurance

4.7Long run
10.7Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

4.7 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

4.7 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.50 mile easy (2x)
Helpful TipStrength work for hips, glutes, calves, and core will help protect your stride.
0 / 100 points earned this week Daily checkboxes save automatically
9
Aug 31–Sep 6, 2026

Extend the long run

5.2Long run
11.2Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

5.2 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

5.2 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.25 mile easy (2x)
Helpful TipPractice the shoes and socks you want to use on goal day.
0 / 100 points earned this week Daily checkboxes save automatically
10
Sep 7–Sep 13, 2026

Extend the long run

5.7Long run
11.7Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

5.7 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

5.7 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.25 mile easy (2x)
Helpful TipCut the pace before you cut the distance when you are tired.
0 / 100 points earned this week Daily checkboxes save automatically
11
Sep 14–Sep 20, 2026

Extend the long run

2Long run
3.5Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

2 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

1.5 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

5K Race

Sun
★ Long Run Option

2 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.25 mile easy (2x)
Helpful TipStep-back weeks are not setbacks. They help you absorb the training.
0 / 100 points earned this week Daily checkboxes save automatically
12
Sep 21–Sep 27, 2026

Extend the long run

5.2Long run
11.2Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

5.2 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

5.2 miles if you did not do the long run Tuesday.

Speed / interval option.50 mile faster/.25 mile easy (2x)
Helpful TipYour long run should be conversational from the first mile to the last.
0 / 100 points earned this week Daily checkboxes save automatically
13
Sep 28–Oct 4, 2026

Race-check and reset

6.3Long run
12.3Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

6.3 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

6.3 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipUse the 5K week as a confidence check, not an all-out test if you are tired.
0 / 100 points earned this week Daily checkboxes save automatically
14
Oct 5–Oct 11, 2026

Strengthen the middle miles

6.9Long run
12.9Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

6.9 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

6.9 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipReturn to rhythm this week. Smooth and steady beats hard and sloppy.
0 / 100 points earned this week Daily checkboxes save automatically
15
Oct 12–Oct 18, 2026

Strengthen the middle miles

4.7Long run
10.7Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

4.7 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

4.7 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipLong runs above 6 miles are about patience. Start slower than you think.
0 / 100 points earned this week Daily checkboxes save automatically
16
Oct 19–Oct 25, 2026

Strengthen the middle miles

7.6Long run
13.6Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

7.6 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

7.6 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipPay attention to sleep this week. Recovery is part of the training.
0 / 100 points earned this week Daily checkboxes save automatically
17
Oct 26–Nov 1, 2026

Strengthen the middle miles

8.4Long run
14.4Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

8.4 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

8.4 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipThis lighter week should leave you fresher, not frustrated.
0 / 100 points earned this week Daily checkboxes save automatically
18
Nov 2–Nov 8, 2026

Peak safely

9.2Long run
15.2Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

9.2 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

9.2 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipBreak the long run into small chunks: warm up, settle in, finish controlled.
0 / 100 points earned this week Daily checkboxes save automatically
19
Nov 9–Nov 15, 2026

Peak safely

5.2Long run
11.2Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

5.2 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

3 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

3 miles at very easy pace.

Sun
★ Long Run Option

5.2 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipYou are close. Keep the easy days easy so the long run can go well.
0 / 100 points earned this week Daily checkboxes save automatically
20
Nov 16–Nov 22, 2026

Ten-mile goal week

10.1Long run
14.1Approx miles
Mon
◦ Rest

Full rest day or gentle mobility.

Tue
★ Group Run / Long Run Option

10.1 miles. Use this as the long run if you meet with the group.

Wed
◆ Walk or Cross-Train

Low-impact aerobic work, mobility, or rest.

Thu
● Easy Run

2 miles at conversational effort.

Fri
◦ Walk / Cross-Train / Rest

Keep this light so the weekend run feels good.

Sat
● Recovery Run

2 miles at very easy pace.

Sun
★ Long Run Option

10.1 miles if you did not do the long run Tuesday.

Speed / interval option.25 mile faster/.75 mile easy (2x)
Helpful TipGoal week: trust the work, start controlled, and enjoy earning ten miles.
0 / 100 points earned this week Daily checkboxes save automatically