12 week beginner 10K training plan

New to running or keen to up your speed? Our 10K training plan will put you on the right track.

12 week beginner 10K training plan
Distance 10K Level Beginner Weeks 12
  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If you 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.
  • 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.

Training plans supplied by: Nick Anderson at RunningWithUs

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

Week 1

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 4 sets of 5 minute runs with 2 minute walk recovery.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Run 4 sets of 5 minute runs with 2 minute walk recovery.
  5. Fri

    Rest

  6. Sat

    10-15 minutes

    1. Workout Core
  7. Sun

    30 minutes

    1. Run 3 sets of 8 minutes easy effort with 2 to 3 minute brisk walk recovery.

Week 2

  1. Mon

    Rest

  2. Tue

    26 minutes

    1. Run 2 sets of 10 minute easy runs with a 3 minute brisk walk recovery.
  3. Wed

    Rest

  4. Thu

    25 minutes

    1. Run 4 sets of 5 minute runs with a 90 second walk recovery.
  5. Fri

    Rest

  6. Sat

    10-15 minutes

    1. Workout Core
  7. Sun

    36 minutes

    1. Run 3 sets of 10 minute easy runs with 2 to 3 minute brisk walk recovery.

Week 3

  1. Mon

    Rest

  2. Tue

    24 minutes

    1. Run 2 sets of 10 minute easy runs with a 90 to 120 second brisk walk recovery.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Run 2 sets of 12 minute easy runs with a 3 minute brisk walk recovery.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 20 to 30 minutes aerobic, easy cross-training followed by a core workout.
  7. Sun

    35 minutes

    1. Long run 2 sets of 15 minute easy runs with a 5 minute brisk walk recovery.

Week 4

  1. Mon

    Rest

  2. Tue

    20 minutes

    1. Recovery run 20 minutes
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Run 3 sets of 8 minute easy runs with 2 to 3 minute brisk walk recovery.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 20 to 30 minute aerobic, easy cross-training with a core workout.
  7. Sun

    30 minutes

    1. Steady run 30 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    36 minutes

    1. Run 10 minute easy run then, 3 sets of 3 minutes running at threshold with 2 min walk or jog recovery.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Easy run 30 minutes
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minute aerobic cross-training with core workout.
  7. Sun

    50 minutes

    1. Easy run 40 minutes (if needed do as 2 sets of 20 minutes with a 5 minute brisk walk recovery.)

Week 6

  1. Mon

    Rest

  2. Tue

    38 minutes

    1. Run 10 minutes easy run then 3 sets of 4 minute runs at threshold with 2 minute walk or jog recovery followed by a 10 minutes easy run.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Run 30 minute run as 10 minutes easy, 10 minutes steady (slightly faster) and 10 minutes easy.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minute aerobic, easy cross-training and core workout.
  7. Sun

    40 minutes

    1. Easy run 40 minutes

Week 7

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    Rest

  4. Thu

    20-30 minutes

    1. Easy run 20 to 30 minutes
  5. Fri

    Rest

  6. Sat

    Under 40 minutes

    1. Run Parkrun of 5km time trial
  7. Sun

    Rest

Week 8

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 4 sets of 5 minutes at threshold with 120 seconds jog recovery.
  3. Wed

    Rest

  4. Thu

    40 minutes

    1. Easy run 40 minutes
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minutes aerobic cross-train with the last 15 minutes harder than the first with a core workout.
  7. Sun

    50 minutes

    1. Long run 50 minutes

Week 9

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Run 4 sets of 6 minutes at threshold with a 2 minute jog recovery.
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Easy run 10 minutes
    2. Steady run 10 minutes
    3. Threshold run 10 minutes
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minutes aerobic cross-train with the last 15 minutes harder than the first with a core workout.
  7. Sun

    50-60 minutes

    1. Long run 50 to 60 minutes

Week 10

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 5 sets of 5 at threshold with a 90 second jog recovery.
  3. Wed

    Rest

  4. Thu

    40 minutes

    1. Out and back run Run out for 20 minutes, turn around and get back 2 to 3 minutes faster.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 40 minutes cross-training with the middle 20 minutes at a pace 3 minutes harder than the rest with a core workout.
  7. Sun

    60-70 minutes

    1. Long run 60 to 70 minutes

Week 11

  1. Mon

    Rest

  2. Tue

    25 minutes

    1. Fartlek session 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute. Have a 90 second jog recovery in between and aim to get faster in each block.
  3. Wed

    Rest

  4. Thu

    45 minutes

    1. Easy run 15 minutes
    2. Steady run 15 minutes
    3. Near threshold 15 minutes
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Run 30 minute aerobic cross-training with core workout.
  7. Sun

    40 minutes

    1. Easy run 40 minutes

Week 12

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 5 sets of 3 minutes at threshold with 2 minutes recovery.
  3. Wed

    Rest

  4. Thu

    20 minutes

    1. Easy run 20 minutes
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Easy cross-train 20 minutes
  7. Sun

    10km

    1. 10K Race Good luck!