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home > training > training plans > beginner 10k training plan

Beginner 10K Training Plan
A training schedule for beginning runners who want to start racing the 10K race distance.

  
Beginner 10K Training Plan

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Related info:
Find 10k Training Schedules | ActiveTrainer

Register for a 10k Run | Active.com
 

Posted Sunday, 7 September, 1997

First things first: bookmark this page so that you can check on your progress. You can also add daily run reminders to the Cool Running homepage as you roll through the weeks of this training program (to do this, edit your start page preferences).

This program contains some speed workouts. (For more information on the types of speed workouts, we lay it all out in "The Runner's Building Blocks"). A few quick notes on how speedwork is described here:

  • The distance in parentheses below fartlek runs includes a mile each of warmup and warmdown, in addition to your fartlek sessions. Don't know what a fartlek is? Check out our page about "The Runner's Building Blocks".
  • Whenever you see a pace denoted as 5K pace or 10K pace, this refers to the speed at which you estimate you could run a 5K or 10K on that given day.
  • When you read "4-5 hills," that means you should do 4-5 repeats at 5K pace on a hill about 150 or 200 yards long. Long hills should be 400-600 yards long. If you find it too tedious to run repeats on a single hill, you can also find a route that incorporates the same number of hills, as long as the route is not very long.
  • When you read the notation "4 x 880s," that means you should run four repeats of 880 yards each (two laps on the track). The pace below tells you how fast you should run them. For 880s, give yourself 2 minutes of rest between intervals; for 440s, give yourself 1-2 minutes.

All other workouts (including the long runs) should be run at an easy training pace -- emphasis on "easy." Hold yourself back to a pace about 90 seconds or 2 minutes per mile slower than your current 10K pace.

Finally, the pre-training schedule. You should be able to run this schedule for four to five weeks without much discomfort before starting the 10K program. If not, give yourself some time to build up to that level gradually, or you may risk injury.

  Mon. Tue. Wed. Thu. Fri. Sat. Sun.
Pre-
Train
Off 4M 3M 4M Off 4M 4M

10K Training Schedule

The schedule peaks at about 25 miles per week. If you prefer metric distances, use our distance-conversion calculator to convert to kilometers.

Week Mon. Tue. Wed. Thu. Fri. Sat. Sun.
1 Off 4M 3M 4M Off 4M 4M
2 Off Fartlek
(4M)
4M 3M Off 3M 5M
3 Off Fartlek
(4M)
4M 3M Off 3M 6M
4 Off 4-5 hills
5K-10K pace
3M 4M Off 4M 7M
5 Off 5 x 440s
5K-10K pace
4M 5M Off 4M 6M
6 Off 3-4 Long Hills
5K-10K pace
4M 5M Off 3M 5K Race
(Or 7M)
7 Off 5M 3M 5M Off 3M 8M
8 Off 4-5 Long Hills
5K-10K pace
3M 4M Off 3M 10K Race
(Or 7M)
9 Off 4M 3M 6 x 880s
5K-10K pace
Off 4M 6M
10 Off 5 x 440s
5K-10K pace
3M 5M Off 4M 5M
11 Off 5 x 880s
5K-10K pace
3M 4M Off 3M 5M
12 Off Fartlek
(4M)
3M 3M Off 2M RACE DAY
 

 

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