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Home > Road Running > Beginners 10K Schedule

Beginners 10K Schedule

 

Week 1 Training
Monday Rest
Tuesday 2 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 1.5 miles (race pace)
Sunday 3 easy
Total Miles 6.5

 

Week 2 Training
Monday Rest
Tuesday 2 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 1.5 miles (race pace)
Sunday 3.5 miles easy
Total Miles 7

 

Week 3 Training
Monday Rest
Tuesday 2.5 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 2 miles (race pace)
Sunday 3.5 miles easy
Total Miles 8

 

Week 4 Training
Monday Rest
Tuesday 3 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 2 miles (race pace)
Sunday 4 miles easy
Total Miles 9 miles

 

Week 5 Training
Monday Rest
Tuesday 3 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 2.5 miles (race pace)
Sunday 4.5 miles
Total Miles 10

 

Week 6 Training
Monday Rest
Tuesday 4 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 2.5 miles (race pace)
Sunday 5 miles easy
Total Miles 11.5

 

Week 7 Training
Monday Rest
Tuesday 4 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 3 miles (race pace)
Sunday 5 miles easy
Total Miles 12

Week 8 Training
Monday Rest
Tuesday 4.5 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 3 miles (race pace)
Sunday 6 miles easy
Total Miles 13.5

Week 9 Training
Monday Rest
Tuesday 5 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 3.5 miles (race pace)
Sunday 6 miles easy
Total Miles 14.5

Week 10 Training
Monday Rest
Tuesday 5 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 4 miles (race pace)
Sunday 7 miles easy
Total Miles 16

Week 11 Training
Monday Rest
Tuesday 6 miles
Wednesday Rest
Thursday Cross train
Friday Rest
Saturday 5 miles (race pace)
Sunday 4 miles easy
Total Miles 15

Week 12 Training
Monday 3 miles fast
Tuesday Rest
Wednesday 2 miles steady
Thursday Rest
Friday Rest
Saturday Rest
Sunday 10K race

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