10K Training Plans for Beginners

The 10K Race is a great challenge for those who are new to running and fitness.  I find it to be just the right distance with just the right amount of time to spend for training.  Most 10K Training Plans would have 8-12 weeks of preparation with 3-4 training schedules per week.  Weekly runs would only take, more or less, 30 minutes plus the weekend long runs of 45-60 minutes.

To run a 10K, it would be better if you have previous experience in running.  Training and joining a 5K race would be a good idea to build your baseline.  You can check some 5K Training Plans HERE.

If feel you are ready to start right away with for a 10K instead, check out some of the 10K training plans below.

10K Training Plan/Guide

6-week 10K Beginner Training Program by B.A.A. – This training plan is only six-weeks long.  It is design for the new runner who aims to finish the 10K race without any specific target time.  Be willing to adjust based on your fitness levels.

7-week 10K Training Plan from Women’s Health – This training plan focuses on the time rather than distance.  Less pressure for the newbie runner.  The training plan has five schedules per week including 1 day for a long run.  Download the training plan HERE.

8-Week 10K Novice Training Plan by Hal Higdon – This training plan starts with a 4K run.  Some experience to running is required.  Otherwise, you can follow the same training plan but put some walks in between rather than running all the way.

13-Week 10K Training Plan by Jell Galloway – Probably the easiest training plan to follow for beginners.  It has walk sessions and only one rest day in a week.  Weekday run would only be 30-45 minutes long.  But the weekend runs focus on gradually increasing the mileage to be ready for race day.

Related Training Plans

• Beginners Guide to Running a 5K

Running Books and Training Plans at Amazon