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


  2. Tue

    30 minutes

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


  4. Thu

    35 minutes

    1. Easy run 30 minutes

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