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

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

Warning

Based on your selected race date you should have started training on Mar 18, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.