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10k Training Plans

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Training Plans   >  10k Training Plans  > Beginner Run 10k Training Plan

Beginner Run 10k Training Plan

Training Plan Overview

The Beginning Run 10K Training Program is best suited for those who have been running at least three times per week for 3-4 miles for at least 3 months. The program includes a perfect blend of three to four running workouts plus optional cross-training and rest. It is geared to first-timer runners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Beginner Run 10k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 10k training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
May 27 		May 27
Run
30 mins		 May 28
Cross-Train
40 mins		 May 29
Run
35 mins		 May 30
Cross-Train
40 mins		 May 31
Rest		 Jun 1
Run
40 mins		 Jun 2
Rest
Week 2
Jun 3 		Jun 3
Run
30 mins		 Jun 4
Cross-Train
40 mins		 Jun 5
Run
35 mins		 Jun 6
Cross-Train
40 mins		 Jun 7
Rest		 Jun 8
Run
40 mins		 Jun 9
Rest
Week 3
Jun 10 		Jun 10
Run
30 mins		 Jun 11
Cross-Train
40 mins		 Jun 12
Run
35 mins		 Jun 13
Cross-Train
40 mins		 Jun 14
Rest		 Jun 15
Run
45 mins		 Jun 16
Rest
Week 4
Jun 17 		Jun 17
Run
35 mins		 Jun 18
Cross-Train
40 mins		 Jun 19
Run
40 mins		 Jun 20
Cross-Train
40 mins		 Jun 21
Run
30 mins		 Jun 22
Run
45 mins		 Jun 23
Rest
Week 5
Jun 24 		Jun 24
Run
35 mins		 Jun 25
Cross-Train
40 mins		 Jun 26
Run
40 mins		 Jun 27
Cross-Train
40 mins		 Jun 28
Run
30 mins		 Jun 29
Run
50 mins		 Jun 30
Rest
Week 6
Jul 1 		Jul 1
Run
40 mins		 Jul 2
Cross-Train
40 mins		 Jul 3
Fast Run
40 mins		 Jul 4
Cross-Train
40 mins		 Jul 5
Run
30 mins		 Jul 6
Run
40 mins		 Jul 7
Rest
Week 7
Jul 8 		Jul 8
Run
40 mins		 Jul 9
Cross-Train
40 mins		 Jul 10
Fast Run
40 mins		 Jul 11
Cross-Train
40 mins		 Jul 12
Run
30 mins		 Jul 13
Run
60 mins		 Jul 14
Rest
Week 8
Jul 15 		Jul 15
Run
45 mins		 Jul 16
Cross-Train
40 mins		 Jul 17
Fast Run
40 mins		 Jul 18
Cross-Train
40 mins		 Jul 19
Run
30 mins		 Jul 20
Run
60 mins		 Jul 21
Rest
Week 9
Jul 22 		Jul 22
Run
40 mins		 Jul 23
Cross-Train
40 mins		 Jul 24
Fast Run
38 mins		 Jul 25
Cross-Train
40 mins		 Jul 26
Run
30 mins		 Jul 27
Run
45 mins		 Jul 28
Rest
Week 10
Jul 29 		Jul 29
Run
40 mins		 Jul 30
Rest		 Jul 31
Fast Run
30 mins		 Aug 1
Rest		 Aug 2
Run
25 mins		 Aug 3
Rest		 Aug 4
10K Race!

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.