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.

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