8 week beginner 10K training plan

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8 week beginner 10K training plan
Distance 10K Level Beginner Weeks 8

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

Week 1

  1. Mon

    Rest

  2. Tue

    32 minutes

    1. Run 15 minutes
    2. Walk 1 to 2 minutes
    3. Run 15 minutes
  3. Wed

    Rest

  4. Thu

    32 minutes

    1. Run 15 minutes
    2. Walk 1 to 2 minutes
    3. Run 15 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    20 minutes

    1. Run 20 minutes continuously

Week 2

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 18 minutes
    2. Walk 1 to 3 minutes
    3. Run 18 minutes
  3. Wed

    Rest

  4. Thu

    40 minutes

    1. Run 18 minutes
    2. Walk 1 to 3 minutes
    3. Run 18 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    25 minutes

    1. Run 25 minutes continuously

Week 3

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 30 minutes continuously
  3. Wed

    Rest

  4. Thu

    24 minutes

    1. Tempo run Run 5 minutes at tempo
    2. Walk or jog 1 minute
    3. Repeat 4 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    40 minutes

    1. Run 40 minutes continuously

Week 4

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 30 minutes continuously
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Run 30 minutes continuously
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    5km

    1. 5km Race or timed 5km run

Week 5

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 30 minutes continuously
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    45 minutes

    1. Run 45 minutes continuously

Week 6

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 30 minutes continuously
  3. Wed

    Rest

  4. Thu

    26 minutes

    1. Tempo run 10 minutes at tempo
    2. Walk or jog 3 minutes
    3. Repeat 2 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    50 minutes

    1. Run 50 minutes continuously

Week 7

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 30 minutes continuously
  3. Wed

    Rest

  4. Thu

    32 minutes

    1. Tempo run 5 minutes at tempo
    2. Walk or jog 90 seconds
    3. Repeat 5 times
  5. Fri

    Rest

  6. Sat

    Rest

  7. Sun

    45 minutes

    1. Run 45 minutes continuously

Week 8

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Run 45 minutes continuously
  3. Wed

    Rest

  4. Thu

    25 minutes

    1. Run 25 minutes continuously
  5. Fri

    Rest

  6. Sat

    10-15 minutes

    1. Jog 10 to 15 minutes
  7. Sun

    10km

    1. 10K Race