Your first 10KM: a beginner plan for Malaysian runners

A gentle 6-week plan to go from walking to finishing your first 10KM virtual run.

4 min read

The 6-week plan

Week	Runs per week	Main session
1	3	20 min walk-run (1 min run, 2 min walk)
2	3	25 min walk-run (2 min run, 1 min walk)
3	3	3KM easy run
4	3–4	5KM easy run
5	4	7KM easy run
6	4	Your 10KM — in one go or across a few runs

Run at a pace where you can still talk.
Rest at least one day between harder runs.
Stop and see a doctor if you feel chest pain, dizziness or unusual breathlessness.

Can I walk part of the 10KM?

Yes. Walking and running both count, as long as the activity is GPS-recorded after registration.

What is the minimum age for 10KM?

Check the race page for the latest age requirement before registering.

NAX Marathon 2027

Ready to run yours?

Six virtual distances, two batch months, your own route anywhere in Malaysia. Join the waitlist and you will be notified the moment entries open.

Share with your running friends:WhatsApp Facebook Telegram

Virtual run in Malaysia: how it works in 2027

What a virtual run is, how a virtual marathon is verified, what it costs and how NAX Marathon 2027 runs across February and April.

Virtual marathon training plan for one month

Weekly kilometres, long-run targets and recovery rules for 10KM to 337.6KM when the whole race window is one month.

How to submit valid GPS proof for a virtual run

Exactly what your screenshot must show, which apps work, and the mistakes that get a submission rejected at verification.

Marathon Malaysia 2027: a runner's calendar guide

How to plan your 2027 running year in Malaysia, and where a virtual marathon fits between road races.

Best running apps for virtual runs in Malaysia

Which free apps and watches record valid proof for a virtual run, and how to set them up.