10K Training Schedule

10k Training Plan For Beginners

As a complete beginner you will need to start at the appropriate stage for your level of fitness.


A good 10k training plan for beginners should be structured in such a way as to allow a slow and gradual progression from a completely inactive starting point through to completing a 10k race in a respectable time, if that is your current position. If you are quite fit already and active most of the time, but new to running, then you'll still need to start at the beginning, but at a slightly more advanced stage than an inactive beginner.

But no matter how your training goes, on your first race you should simply aim to get around in one piece without setting the world on fire. Don't compare yourself to others or try to keep up with the little frail old lady who is just about to overtake you, simply run your own race and a slow, steady one at that.

You can get hold of a training program from many places, bookstores, online, in running magazines or even from any experienced runners you know, but there are a few things you need to consider when selecting your 10k training plan for beginners...

There needs to be a selection of entry points that you can begin at. Even beginner runners will have varying levels of fitness and will therefore need to have an appropriate place to start relevant to their experience and stamina or fitness levels. One of the most demoralising things you will experience as a new runner is starting any training program at too high a level, the reason for this is that you only have one place to go from here... backwards.

This type of running plan will work only for the most hardcore of runners in that they will push themselves constantly and keep working hard even if they feel uncomfortable. But this isn't the way most new runners will approach their training however.

As an inactive beginner, ideally you'll start a few weeks before you begin running by walking and increasing the distance or the intensity of that walking.


Don't meander or stroll, that's good for weight loss if you do it often enough, but not for improving your fitness levels. Instead get your arms involved and speed up and shorten your stride, imagine being late for an appointment and needing to rush to get there fast. You'll also ideally use some hills or inclines to walk up as both of these techniques will increase the effort needed to build up your fitness and stamina levels.

Once you get started on your running plan for real, you must include adequate rest days. Certainly rest the day after running. This is for a couple of reasons. Firstly to allow your muscles to recover and renew any damaged fibres and secondly to reduce the impact and strain on the joints of the ankles, knees and hips. As a beginner, you are at real risk of causing yourself injury to these areas.

Build up slowly. In a perfect world you will build up very gradually. You will need to push yourself out of your comfort zone a little, but not too much. In order to improve our fitness and stamina, we must constantly progress what we do on a regular basis. This doesn't mean you need to push yourself to the point of exhaustion every time you train, just a little past the time before. If you have only a few weeks to prepare for your race however then you may need to go that bit further, but this isn't ideal.

Lastly your 10k training plan for beginners will make use of advanced training techniques such as pyramid, interval and fartlek training as these can improve fitness levels way faster than simply running along at the same pace for prolonged periods of time.

Whichever plan you choose, make sure that it contains all of the above and do some research in to why you need to build up your training intensity. The more you understand, the quicker you'll improve and the fitter you'll ultimately be. Choosing the right 10k training plan for beginners is crucial to your success.

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