Beginner 10K Training Plan
This plan is tailored for beginners aiming to run a 10K race and provides gradual mileage increases and sufficient rest days to prevent injury. Cross-training days such as swimming, cycling, or yoga may enhance aerobic fitness while restarting running muscles. Remember to listen to your body; any discomfort beyond typical muscle soreness should prompt rest or medical advice from healthcare providers.
Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.
Beginner 10K Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 2 miles easy run | Rest | 2.5 miles easy run | Rest | 3 miles easy run | Rest or 30-min cross-train |
| 2 | Rest | 2.5 miles easy run | Rest | 3 miles easy run | Rest | 3.5 miles easy run | Rest or 30-min cross-train |
| 3 | Rest | 3 miles easy run | Rest | 3.5 miles easy run | Rest | 4 miles easy run | Rest or 30-min cross-train |
| 4 | Rest | 3.5 miles easy run | Rest | 4 miles easy run | Rest | 4.5 miles easy run | Rest or 30-min cross-train |
| 5 | Rest | 4 miles easy run | Rest | 4.5 miles easy run | Rest | 5 miles easy run | Rest or 30-min cross-train |
| 6 | Rest | 4.5 miles easy run | Rest | 5 miles easy run | Rest | 5.5 miles easy run | Rest or 30-min cross-train |
| 7 | Rest | 5 miles easy run | Rest | 5.5 miles easy run | Rest | 6 miles easy run | Rest or 30-min cross-train |
| 8 | Rest | 5 miles easy run | Rest | 4 miles easy run | Rest | Rest | Race Day – 10K |