Running Plan for Your First 10K
By the end of this beginners running plan you’ll really be able to call yourself a runner!
This plan mixes in periods of faster running along with hill climbs. These two types of different running stresses force your body to adapt.
You will get stronger, fitter and by the end be able to run a full 10K (6.2 miles) non-stop!
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | 2 miles | 2 miles | Rest | 2 miles | Rest | 3 miles | Rest | 9 miles |
| 2 | 2 miles |
5 min warmup normal pace, 8 X (30 secs faster 90 secs normal pace), Continue normal pace till 2.5 miles in total |
Rest | 2 miles | Rest | 3.5 miles | Rest | 10 miles |
| 3 | 2.5 miles |
5 min warmup normal pace, 5 X (1 mins faster 1 min normal pace), Continue normal pace till 3 miles in total |
Rest | 2 miles | Rest |
2 miles, optional 30 sec walk, 2 miles |
Rest | 11.5 miles |
| 4 | 3 miles |
5 min warmup normal pace, 8 X (30 secs faster 90 sec normal pace), Continue normal pace till 2.5 miles in total |
Rest |
5 min warmup normal pace, 4 X (30 secs run up hill then walk back down), Continue normal pace till 2 miles in total |
Rest |
3 miles, Optional 30 sec walk, 2 miles |
Rest | 12.5 miles |
| 5 | 3 miles |
5 min warmup normal pace, 6 X (1 min faster 1 min normal pace), Continue normal pace till 3 miles in total |
Rest |
5 min warmup normal pace, 4 X (30 secs run up hill then walk back down), Continue normal pace till 2 miles in total |
Rest | 5 miles | Rest | 13 miles |
| 6 | 2.5 miles |
5 min warmup normal pace, 4 X (2 min faster 1 min normal pace), Continue normal pace till 3 miles in total |
Rest |
5 min warmup normal pace, 5 X (60 secs run up hill then walk back down), Continue normal pace till 2.5 miles in total |
Rest | 6 miles | Rest | 14 miles |
| 7 | 2.5 miles |
5 min warmup normal pace, 10 X (30 min faster 1 min normal pace), Continue normal pace till 3.5 miles in total |
Rest |
5 min warmup normal pace, 5 X (60 secs run up hill then walk back down), Continue normal pace till 2.5 miles in total |
Rest | 10k (6.2 miles) | Rest | 14.7 miles |