Beginners 10K Training Schedule

This programme is designed for those who have some experience of running and are looking to complete their first 10K race.

  • Training takes place 4 days a week, with one day being a cross training day.
  • You should already be able to jog for 20-30 minutes continuously.
  • Cross training can be any type of continuous cardiovascular exercise such as cycling or swimming. This should be completed for 45-60 minutes.
  • Race pace means to run at the pace you expect or wish to run the race at. For example, if you wish to complete the race in 50 minutes, you should aim for 5 minute Kilometers (8.5 minute miles).
  • Easy pace means to run at a comfortable, steady pace. These are your long runs, where it is about covering the distance comfortably, not the speed.

Week 1

 Training
MondayRest
Tuesday2 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday1.5 miles (race pace)
Sunday3 easy
Total Miles6.5
Week 2Training
MondayRest
Tuesday2 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday1.5 miles (race pace)
Sunday3.5 miles easy
Total Miles7
Week 3Training
MondayRest
Tuesday2.5 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday2 miles (race pace)
Sunday3.5 miles easy
Total Miles8
Week 4Training
MondayRest
Tuesday3 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday2 miles (race pace)
Sunday4 miles easy
Total Miles9 miles
Week 5Training
MondayRest
Tuesday3 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday2.5 miles (race pace)
Sunday4.5 miles
Total Miles10
Week 6Training
MondayRest
Tuesday4 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday2.5 miles (race pace)
Sunday5 miles easy
Total Miles11.5
Week 7Training
MondayRest
Tuesday4 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday3 miles (race pace)
Sunday5 miles easy
Total Miles12
Week 8Training
MondayRest
Tuesday4.5 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday3 miles (race pace)
Sunday6 miles easy
Total Miles13.5
Week 9Training
MondayRest
Tuesday5 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday3.5 miles (race pace)
Sunday6 miles easy
Total Miles14.5
Week 10Training
MondayRest
Tuesday5 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday4 miles (race pace)
Sunday7 miles easy
Total Miles16
Week 11Training
MondayRest
Tuesday6 miles
WednesdayRest
ThursdayCross train
FridayRest
Saturday5 miles (race pace)
Sunday4 miles easy
Total Miles15
Week 12Training
Monday3 miles fast
TuesdayRest
Wednesday2 miles steady
ThursdayRest
FridayRest
SaturdayRest
Sunday10K race

Details Written by Mike Walden