10K Training Plan for Beginners
Your First 10K in 10 Weeks
Your First 10K in 10 Weeks
You've completed a 5K and now want to step up to 10K. This plan gradually increases your distance and time on feet. By the end you'll complete 10K with confidence.
Monday: 25 min at easy pace | Wednesday: 30 min at easy pace | Saturday: 35 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 25 min at easy pace |
| Wednesday | Easy run: 30 min at easy pace |
| Saturday | Long run: 35 min at comfortable pace |
Monday: 30 min at easy pace | Wednesday: 30 min at moderate pace | Saturday: 40 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Moderate run: 30 min at moderate pace |
| Saturday | Long run: 40 min at comfortable pace |
Monday: 30 min at easy pace | Wednesday: 10 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down | Saturday: 45 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Fartlek: 10 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down |
| Saturday | Long run: 45 min at comfortable pace |
Monday: 30 min at easy pace | Wednesday: 35 min at moderate pace with last 5 min faster | Saturday: 50 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Moderate run: 35 min at moderate pace with last 5 min faster |
| Saturday | Long run: 50 min at comfortable pace |
Monday: 25 min at easy pace | Wednesday: 30 min at easy pace | Saturday: 40 min at very comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 25 min at easy pace |
| Wednesday | Easy run: 30 min at easy pace |
| Saturday | Long run: 40 min at very comfortable pace |
Monday: 35 min at easy pace | Wednesday: 10 min warm-up + 8 × (1 min fast / 1.5 min easy) + 10 min cool-down | Saturday: 55 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Fartlek: 10 min warm-up + 8 × (1 min fast / 1.5 min easy) + 10 min cool-down |
| Saturday | Long run: 55 min at comfortable pace |
Monday: 35 min at easy pace | Wednesday: 10 min warm-up + 15 min at tempo pace + 10 min cool-down | Saturday: 60 min at comfortable pace (approx. 9-10 km)
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Tempo: 10 min warm-up + 15 min at tempo pace + 10 min cool-down |
| Saturday | Long run: 60 min at comfortable pace (approx. 9-10 km) |
Monday: 35 min at easy pace | Wednesday: 10 min warm-up + 5 × (2 min fast / 1 min easy) + 10 min cool-down | Saturday: 65 min at comfortable pace (approx. 10-11 km)
| Day | Session |
|---|---|
| Monday | Easy run: 35 min at easy pace |
| Wednesday | Fartlek: 10 min warm-up + 5 × (2 min fast / 1 min easy) + 10 min cool-down |
| Saturday | Long run: 65 min at comfortable pace (approx. 10-11 km) |
Monday: 30 min at easy pace | Wednesday: 25 min with 4 × 30 sec strides | Saturday: 45 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Wednesday | Moderate run: 25 min with 4 × 30 sec strides |
| Saturday | Long run: 45 min at easy pace |
Monday: 20 min easy jog | Wednesday: 15 min easy + 3 × 200m at moderate pace + 10 min cool-down | Sunday: Your first 10K! Start conservative and enjoy
| Day | Session |
|---|---|
| Monday | Easy run: 20 min easy jog |
| Wednesday | Activation: 15 min easy + 3 × 200m at moderate pace + 10 min cool-down |
| Sunday | 10K Race Day!: Your first 10K! Start conservative and enjoy |
Yes, that's the minimum requirement. You should be able to run 5K comfortably.
For beginners, between 55 and 70 minutes is normal.
For 10K it's usually not necessary, but carry water on long training runs.
Running shoes with good cushioning for your foot strike type.
Yes, swimming, cycling or elliptical are excellent supplements.