10 week 10k training plan for beginners
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10 Week 10K Training Plan for Beginners

ByKristen Czudak Hours
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10 weeks might not seem like much, but if you have a goal to cross the finish line of your 1st 10K, 10 weeks is the perfect amount of time!  This 10 week 10k training plan for beginners is tailored for novice runners who are searching for that one step up from the 5k distance.  This beginner guide will treat your 10k journey as such – as a beginner!  It’ll guide you in determining your current baseline foundation, before jumping into gradual weekly increments in distance and volume, additional cross training and strength training to support you staying strong and healthy, and guidance on how to do rest and recovery days the right way! Plus all the beginner info you need in terms of gear, nutrition, and much more – including a FREE 10 WEEK TRAINING CALENDAR!  With this 10 week 10k training plan, you’ll be ready to cross that finish line in less than 3 months!

 

10 Week 10K Training Plan for Beginners

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this 10 week 10k training plan for beginners!

 

 

10 Week 10K Training Plan for Beginners

 

Here’s a brief overview of what’s included in this 10 week 10k training plan for beginners: 

  • BEFORE STARTING – the baseline foundation you need before starting a 10 week 10k training plan
  • Weekly Training Runs
  • Incremental Mileage Increases
  • Weekly Cross Training and Strength Training
  • Weekly Running Rest Days
  • Creating Your 10 Week 10k Training Calendar
  • Gear Recommendations 
  • Choosing a GOAL 
  • Additional Support for Your 10 Week 10k Training Plan

 

10 weeks may not seem like long, but don’t take that to mean there’s a shortcut involved.  Training for any race distance takes intentional time, mental, and physical commitment, and preparing to run your first 10k requires 10 weeks of hard work!

 

But if the logistics of not knowing where to start has held you back before, the good news is this beginner guide will walk you step by step through the training stage, in a realistic, straightforward, simple, and supportive way!

 

There’s no expectation that you already need to be running a certain distance – this beginner guide starts you from that very first stride.  Determining your baseline foundation is a crucial step, and this guide will show you just how to determine your own.  Having the right running and cardio foundation will make your 10 weeks of training that much stronger, healthier, and productive!

 

After determining your current baseline foundation, I’ll walk you through the importance of weekly training runs (done in gradual increments), effective cross training and strength training, and rest and recovery days.  

 

Then I’ll tackle the hands on part – putting all this information into practice by creating a visual 10 week 10k training calendar.  This is critical – the #1 thing you can do to achieve your goal is to create a 10 week calendar IN ADVANCE, and hold yourself to it!

 

Yes, I literally mean grab your calendar and a pencil right now, and schedule in those training runs, gradual weekly increments, cross training / strength training days, and rest days all the way through for the next 10 weeks, IN ADVANCE!  This may seem crazy, but it is the #1 indicator of successful completion that I have seen.  If you plan on training “when you have time”, there will always be something that comes up or some reason that you can’t.  But if you have that time set aside and devoted ahead of time, it is interesting how other things that come up have a way of working themselves around your training.

 

And don’t forget the supporting players.  Gear, nutrition, hydration, mindset preparedness.  You can train to your fullest, but if you have mediocre gear, an untested fueling and hydration plan, or the wrong mindset, your performance could suffer.  Or worse, you could injure yourself.  Good running gear is a worthwhile investment if you plan to be on your feet as much as this 10 week 10k training plan requires. And I’ll help narrow down exactly what you DO and DON’T need to cross that finish line. Fueling and hydration are just as important as running training days, especially as your distances increase.  And a determined, resilient, and intentional mindset can be the biggest asset of all.

 

Finally, this 10k training plan will guide you in choosing an actual GOAL (this is big for keeping motivation up), and provide additional support by answering common questions about common injuries and injury prevention, environmental elements, etc.  

 

So let’s get started! 

Step #1 – start your 10 week half marathon training plan by assessing your current baseline foundation.

 

 

Starting a 10 Week 10k Training Plan for Beginners

 

As I said before, while it may be realistically feasible, it’s not in your best interest to start seriously training for a 10k in 10 weeks if it’s been years since you’ve walked 1 mile.  While others may want to tell you so, there’s not a lot of shortcuts to training for any running distance.  You need to have a solid baseline foundation before diving completely into 10k training.

 

What does this foundation look like?

 

Basically, you need to be able to sustain moderate cardio for 15 minutes at a time, 2-3 times a week.  While this doesn’t necessarily mean running for 15 minutes 2-3 times a week, it should include that (or a fast paced walk), and/or various other methods of cardio workouts.

For example:

 

Again, this should be sustained, moderate output.  If you are running for 15 minutes but find it necessary to stop for breaks every minute, keep working at building up that baseline foundation.  

 

Be realistic with yourself.  If you aren’t able to do 15 minutes of moderate, sustained cardio 2-3 times a week, add on additional time to the front end of your 10k training plan to build up this foundation.  This beginner plan starts on Week 1 with two half mile short runs and a one mile long run.  It’s best if you feel comfortable with your ability to do these distances without being gassed the entire time.  While it might mean frontloading more time for your training timeline in the beginning, it will payoff in the long run.  You’ll have a much more solid foundation, you’ll experience better performance over time, and you’ll combat injuries that might try to pop up.

 

When can you move on from building that foundation? 15 minutes of sustained, moderate cardio 2-3 times a week.

 

Keep in mind that you will be building on this foundation.  This 10 week 10k training plan for beginners will recommend 3 weekly training runs (2 short, 1 long), 2 additional cross training / strength training days (with a goal of 30 minutes – 1 hour of cross training / strength training on those days), and 2 weekly rest / active recovery days.  

 

 

Weekly Training Runs

 

Weekly training runs are the heart of any running training plan, including this 10 week 10k training plan for beginners.  While 3 running days may not seem like a lot, you will still have 2 additional days of cross training and strength training, which should benefit your running. 

 

So what do your weekly training runs look like? 2 shorter runs, 1 longer run.

 

Your 1 long weekly training run will gradually increase in distance over time, in gradual increments.  You should NEVER  attempt to go from running 1 mile to 6 miles in the span of a week.  This is the #1 cause of the most common running injuries.  A good 10k training plan will take into account building up distance in gradual increments, hence the reason it takes 10 weeks and requires a solid baseline foundation to build off of.  

 

I also don’t recommend running training days to be back to back, generally speaking.  Here’s a good example of what typical weekly training runs might look like:

  • Tuesday: Run 1.5 miles
  • Thursday: Run 1.5 miles
  • Saturday: Run 3 miles

 

Typically, a good day for at least one of your rest days is following your weekly long run.  

 

 

Incremental Mileage and Distance Increases

 

Here’s where a little math comes into play.  Obviously, you are training for a 10k, which is 6.2 miles.  The longest training distance you should aim for is a 5 to 5.5 mile training run prior to your 10k race date.  Several is even better, depending on your baseline foundation and how much time you have.  

 

So how do you work up to those longer training runs?

 

As I mentioned before, don’t ever attempt to go from 0 miles to 6 miles, for example, in a week.  That’s a recipe for injury, which can set you back a lot further than taking the time to safely and gradually work up in distance.  

 

If you want to get nerdy about it, there’s the 10-15% rule, meaning that your weekly overall distances should increase by around 10-15% each week.  While this becomes more noticeable and substantial with longer distances like half marathon and marathon training, it still applies to 10k training, though the increments are more marginal.  

 

Here’s a quick example of what that might look like in a small snippet:

Week 1:

  • Tuesday: Run  0.5 miles
  • Thursday: Run 0.5 miles
  • Saturday: Run 1 miles

Overall Mileage: 2 miles

 

Week 2:

  • Tuesday: Run 0.5 miles
  • Thursday: Run 0.5  miles
  • Saturday: Run 1.5 miles

Overall Mileage: 2.5 miles

 

Week 3:

  • Tuesday: Run 1 mile
  • Thursday: Run 1 mile
  • Saturday: Run 2 miles

Overall Mileage: 3 miles

 

You can see how it works from week to week, and why it is important to give yourself the full 10 weeks to train. 

 

Would you like to snag a FREE 10 week 10k training calendar? 

Click HERE for your FREE 10 week training calendar example!

 

Now is a good time to make an important note:

Examples like the one above take into account a lot of assumptions.  First, that you are able to run a weekly volume of 2 miles to start.  Second, that this particular schedule works for everyone.  Lastly, that you aren’t past this example baseline, but still know you need a training plan.  Maybe your baseline is 3 miles and not 2.  You obviously don’t want to backtrack, but how do you plan out your weekly runs and gradual increments with a different baseline?   

 

While you can find a lot of resources online to help you train, there is a certain inevitable and individualized factor that goes into developing a training calendar.  If you want 1:1 coaching support to develop an INDIVIDUALIZED 10k training calendar that is CUSTOMIZED to YOU, check out the coaching plans I currently offer.  Your strengths, weaknesses, goals, preferences, schedule – all taken into account and used to create the perfect 10k training plan for you.  All your questions answered, nothing left to stop you from achieving your goal.  

 

And not only will you get a complete 10k training calendar developed specifically for you, it’ll also address cross training, strength training, and rest days.  NOBODY can tell you exactly what kind of cross training regimen is best for you without actually talking to you.  And that’s what I can offer. Plus rest day and active recovery recommendations to top it off. 

 

If you want to get going on creating your own customized 10k training calendar, fill out this INTEREST FORM to get started!

 

 

Weekly Cross Training / Strength Training

 

It’s not all about the running.  That’s a common mistake to make but it can be a costly one.  Let’s talk about just why cross training and strength training is so important to a 10 week 10k training plan.  

 

Cross training and strength training keeps your WHOLE body operating in harmony, which is one of the most proactive things you can do to help prevent the most common running injuries. Cross training and strength training also improves performance, and overall just makes you stronger altogether.  You need the supporting roles of ALL the muscles systems working together.

 

What is cross training, in a nutshell? 

  • Cross training is the practice of engaging in multiple sports / exercises / workouts in order to improve performance in one’s main sport. It’s the art of training your body in more than one role. In the context of this training guide, it includes strength training workouts.

 

What does cross training accomplish?

  • Reduces the risk of injury
  • Improves muscular strength and endurance
  • Combats burnout and overuse by switching up your training to provide a mental and physical break
  • Engages the full body and all muscle systems
  • Improves running economy and efficiency
  • Creates a “multi-purpose” athlete
  • Accelerates recovery

 

So now we get down to the nuts and bolts.  What exactly is the best cross training and strength training for a 10k training plan?  While there is no exact, black and white, definitive list, these are the top recommendations for the best cross training, that focus specifically on the strengths you will need to cross that finish line.

 

 If you want more than just this quick summary on cross training, including 10 important cross training rules to follow, be sure to check out my complete guide to the best half marathon cross training.  Even though this particular article is geared at half marathon training, it applies to 10k training as well. Bottom line – don’t skip it. And if you want help creating a training plan and calendar that addresses the best cross training and strength training workouts for you, check out the coaching plans I offer, or fill out this INTEREST FORM to get started!

 

I want to make a point here that strength training should be a form of cross training you aim to fit into your training schedule at least once a week, if not twice.  Strength training workouts that center on lunges, squats, etc., are crucial for strength and power development.  While strength training workouts can be stand alone workouts for cross training days, you can also combine them or mix them with other cross training that you find enjoyable.  

 

For example, one cross training day could be a 60 minute cycle, and another could be a 60 minute strength training workout.  Or, both cross training days could be a 30 minute hike combined with 30 minutes of strength training.  

 

Make sure cross training and strength training somehow incorporate an element of enjoyment for you – you don’t want to dread or hate whatever you are doing for cross training and strength training. 

 

 

Weekly Rest Days

 

Rest days are either loved or hated by runners.  Some see them as “unproductive” and would rather get in another run.  Some find excuses to have extra rest days because they love them so much.  You need rest days from running, EACH week, but there should be an intentional balance.  Despite how you feel about running rest days, here is why they are important.  

  • Taking rest days literally makes you STRONGER!
  • Taking rest days (instead of running more) makes you a BETTER runner!
  • Taking rest days promotes LONG TERM running (and I personally want to be doing this for a long time)!

 

Rest days don’t mean sitting on the couch and not moving all day.  Active recovery can take many forms:

  • A short walk at 50% effort
  • A short, low impact yoga session
  • A short, easy spin on the bike
  • Foam rolling
  • And don’t forget a good night’s sleep!

 

Of course, I understand the struggle of feeling like you have to get more miles in.  Increasing mileage and distance safely are absolutely important. But not at the cost of sacrificing a rest day from running.  That is why you will see intentional, scheduled rest days in every single one of the customized running training plans I develop.  You want that mileage, but you also want rest days to solidify, cement, and process that mileage, in order to build the most stable and solid foundation that will hold up over time!

 

This was a summary of why rest days are important, but if you want more details on this important part of your 10 week 10k training plan, check out this full guide on how to take running rest days the right way.  

 

 

Creating a 10 Week 10K Training Calendar

 

So you’ve gone through the individual parts of a 10 week 10K training plan for beginners (baseline foundation, weekly training runs, gradual increments, cross training, and rest days).  Now it’s time to put it all together.  And that looks like a 10 week 10k training CALENDAR.  

Here’s another chance to snag that FREE 10 week 10K training calendar example!

 

You might notice that this calendar I offer in the link above shows cross training days, but it doesn’t say what TYPE of cross training.  Again, I can offer the opportunity to customize these days for you, because nobody can really tell you exactly what type of cross training is best for you without talking to you first.  

 

Here’s a few examples of weekly snippets from several 10K training calendars that were created specifically for clients: 

10 week 10k training calendar snippet
10 Week 10K Training Calendar Snippet Week 6

 

10 week 10k training calendar snippet
10 Week 10K Training Calendar Snippet Week 8

 

So if you want to create a specific training calendar that addresses these cross training days (and rest days and gradual weekly increments), fill out this INTEREST FORM to get started.  

 

 

Gear Recommendations for Your 10 Week 10K Training Plan

 

Runners LOVE to talk gear.  That isn’t because we’re all rich and have tons of money to spend – it’s because good gear REALLY can make a difference.  And also keep you from getting injured.  If you are training for a 10k, it truly is worth the investment to get good, reliable running gear.  

 

Here’s some quick links for a few of my favorite beginner running essentials:

 

Want all this beginner running gear in a handy checklist? Here you go!

 

For a more in depth look at each of these gear items, check out this complete guide to running gear for beginners.

 

 

Choosing a GOAL for Your 10 Week 10K Training Plan

 

Training for a 10k is not without its obstacles.  Burnout and dwindling motivation can easily be one of them.  The #1 way I have found to combat this is to make sure I have a tangible goal I am working towards.  

 

PICK OUT A RACE.  Know exactly what you are training for.  If you can swing it, choose a destination race or “runcation”.  

 

I’ve done many exhilarating destination races, and each one has been absolutely worth the months of grueling training.

And more…or check out these 21 most extreme adventure runs on the planet! 

 

Make your 10k race an entire event, an entire weekend, an entire experience, and that can help motivate you through the months of training.  

 

Other goals can be running to honor a loved one, losing weight, or hitting a certain yearly mileage goal.  Check out these other 13 common running goals for beginners for more inspiration.

 

 

Additional Support for Your 10 Week 10K Training Plan for Beginners

 

Here are some other commonly asked about factors in a half marathon training plan:

 

NUTRITION– yes, you should adjust your nutrition and diet as needed.  It actually does make a difference.  Runners love to talk about “carb loading”, and while it may sound great to justify eating an entire pizza, there’s more to it than that.  Check out this guide to the best foods and diet for runners.  While you don’t have to conduct a complete diet upheaval to train for a 10k, even a few small tweaks can lead to increased performance. 

 

As far as fueling during your training, start honing that during your training runs as well. While many runners find the need to have an “in race” fueling strategy for longer distances, the 10k can also qualify.  In the latter part of your training calendar, you may find it beneficial to fuel during your runs.  

 

Start figuring out when and what works for you.  Do you need a little snack boost an hour in? Do you know what snacks work for you?  This can also include supplements like energy chews and gels, electrolytes, and pickle juice.  

 

Here’s some of my most reliable running snacks and fuels:

 

If my race has aid stations and they provide it, I’ll also eat anything from peanut butter and jelly sandwiches, cookies, chips, crackers, etc.  These types of items are a little harder to carry on your person as you’re running, but take advantage of them if they are at the aid stations.  

 

Other popular fueling and hydration options also include electrolyte mixes like LMNT, Tailwind, and Liquid IV, which can be especially beneficial during the hotter months.  

 

SLEEP– make sure you are getting a good night’s sleep.  

 

INJURIES– don’t push through them!  The best way to proactively prevent injuries (which almost 50% of runners will experience according to this study), is to simply follow a 10k training plan like this one!  Be intentional about your weekly training runs, gradually increase in weekly distances, and be sure to include effective and beneficial cross training and strength training, plus rest days.  Also, know the signs to watch for when it comes to the most common running injuries, and have a plan of action if you suspect one.  

 

RUNNING SOLO – know what motivates you!  If you enjoy the mind clearing and de-stressing experience of a solo run, then just be sure to do it safely and responsibly by implementing these 7 solo running tips.  If you benefit from the shared accountability and camaraderie of a social group run, then check out these 8 simple ways to find a local running group.  

 

RUNNING IN THE COLD – while there are extreme cases, generally speaking you can’t skip your training days repeatedly due to the season.  Running in the cold (and in the heat) are inevitable to some degree.  Cold weather doesn’t have to stop you from getting outside with these 9 helpful cold weather running tips.  

 

RUNNING IN THE HEAT – same goes for the heat.  Train responsibly, but learn how to work with the heat with these 10 helpful hot weather running tips. Also, jump back up to the list of popular electrolyte drink mixes, which can help with running in the heat.

 

RUNNING OUTSIDE VS TREADMILL – I hate the treadmill.  I strictly run outside now.  But I recognize that not everyone has that ability, and sometimes there are actual factors outside that should prevent you from running (lightning, blizzards, flooding, etc.).  So utilize the treadmill if you need to, but be sure to throw in some incline to mimic natural hills you might find on an outdoor course.  And if you need to distract yourself to get through any potential boredom, know what works for you.  Calling and talking with a friend or family member, binging Netflix, or listening to a podcast or audiobook.  

 

1:1 COACHING – if this is what is standing in the way of crossing your own finish line, then be sure to check out the coaching plans I offer, or fill out this INTEREST FORM to get started!

 

FREEBIE – and here’s one more chance to snag that free example of a 10 week 10k training calendar for beginners!

 

 

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