6 week beginner 10K training plan

Work your way up to your first 10K with our 6 week programme.

6 week beginner 10K training plan
Distance 10K Level Beginner Weeks 6

Increase your running from 5K to 10K with our short beginner training plan.

  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling ok you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required.

For more expert training advice on running techniques click the links below:

 

Week 1

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 30 sets of 5 minutes at threshold with 2 minutes walk recovery within 30 minute run.
  3. Wed

    Rest

  4. Thu

    35 minutes

    1. Easy run 30 minutes
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minutes aerobic sets of training middle 20 as 2 minutes harder then 3 minutes easy sets of 4 and core.
  7. Sun

    45 minutes

    1. Run 45 minutes fully conversational as 2 sets of 20 minutes with 5 minutes walked recovery.

Week 2

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 4 sets of 5 minutes at threshold with 2 to 3 minutes walk recovery within 40 minute run.
  3. Wed

    Rest

  4. Thu

    35 minutes

    1. Easy run 30 minutes
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minute aerobic sets with the last 15 minutes harder than the first and core.
  7. Sun

    45 minutes

    1. Long run 45 minutes limiting walk breaks.

Week 3

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 4 sets of 5 minutes at threshold with 90 seconds jogged recovery within the 40 minute run.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Progression Run 10 minutes easy pace, 10 minutes steady pace, 10 minutes nearing threshold.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 40 minute sets to include 6 sets of 3 minutes alternating threshold effort, and hard effort with 90 seconds easy run between efforts.
  7. Sun

    50-60 minutes

    1. Long run 50 to 60 minutes continuous at a fully conversational effort.

Week 4

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 4 sets of 6 minutes at threshold with 90 to 120 seconds jogged recovery within 40 minute run.
  3. Wed

    Rest

  4. Thu

    35 minutes

    1. Out and Back Run Run 20 minutes out at a steady effort, turn and get back 2 to 3 minutes faster.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 8 sets of 3 minutes alternating threshold effort, and hard effort with 90 seconds easy run between efforts.
  7. Sun

    50-60 minutes

    1. Long run 50 to 60 minutes continuous at a fully covnersational effort.

Week 5

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Fartlek Session of 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute (90 seconds jog recovery) getting faster each block within a 40 minute run.
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Progression 15 minutes easy pace, 15 minutes steady pace, 15 minutes nearing threshold effort.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Aerobic cross-train 30 minutes
  7. Sun

    40 minutes

    1. Easy run 40 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 5 sets of 3 minutes at 10km pace then 2 minutes recovery within a 30 minute run.
  3. Wed

    Rest

  4. Thu

    20 minutes

    1. Easy run 20 minutes
  5. Fri

    20 minutes

    1. Run 20 minutes aerobic sets of training at an easy effort.
  6. Sat

    Rest

  7. Sun

    10km

    1. 10K race Good luck!