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

Warning

Based on your selected race date you should have started training on Jul 16, 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.