Beginners 10k Plan
The 10K (6.2 miles) distance is the next step for beginner runners, especially those who have done couch to 5K but don't feel they're quite ready to take on the half-marathon. (that comes after this)
Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 2 miles.
If you've never run before please follow our beginner's couch to 5k, this will help your body and mind to adjust.
Don't forget to warm up, this can be in the form of a 5-minute walk that becomes faster until you start running. Once finished your run make sure you cool down and then lite stretching.
Notes about the plan:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement.
Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. If you feel good during the last mile, pick up the pace a little so you're running at your anticipated 10K race pace.
Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace for the designated mileage.
If you're running outside, and you're not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com or a running app such as RunKeeper.
Wednesdays: Do a cross training (biking or swimming,) at easy to moderate effort for 30 to 40 minutes, Also try and include some of our core exercises for our 7 days of core blog.
Note:
You can switch days to accommodate your plan. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.
Beginner Runners' 10K Training Schedule
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 1.5 m run | CT or Rest | 1.5 m run | Rest | 2 m run | 25-30 min run |
| 2 | Rest | 2 m run | CT or Rest | 2 m run | Rest | 2.5 m run | 25-30 min run |
| 3 | Rest | 2.5 mi run | CT or Rest | 2 m run | Rest | 3.5 m run | 30-35 min run |
| 4 | Rest | 2.5 m run | CT or Rest | 2 m run | Rest | 3.5 m run | 35 min run |
| 5 | Rest | 3 m run | CT | 2.5 m run | Rest | 4 m run | 35-40 min run |
| 6 | Rest | 3 m run | CT | 2.5 m run | Rest | 4.5 m run | 35-40 min run |
| 7 | Rest | 3.5 m run | CT | 3 m run | Rest | 5 m run | 40 min run |
| 8 | Rest | 3 m run | CT or Rest | 2 m run | Rest | Rest | 10K Race! |
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist.
