Beginning Runners 10K Training Schedule

Running Advice, Techniques, and Workouts

Overview

If you've never run before, the first step is to build up your running base mileage. Many people who are new to running start with a run/walk 10K training schedule, alternating running and walking intervals. If this schedule feels easier than you'd like, try the advanced beginner 10K schedule.

If you haven't had a physical recently, it's a good idea to visit your health care professional to get cleared for running. Don't forget to warm up before your runs, and finish your runs with a cool down and then stretching. If you'd like to track your pace for your training runs or on race, try our calculator.

10K Training Workouts

You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. Here are the details about the runs you should do on your workout days.

Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. It's also good to sometimes get a mental break from running. If you run every day, you may get burnt out or injured very quickly.

Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. You should be able to speak and breathe easily at this pace. If your breathing gets out of control, you should slow your pace or take a walk break. If you feel good during the last mile, pick up the pace a little so you're running at your anticipated 10K race pace.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. Strength training is also very beneficial to get stronger and more injury-resistant. If you're feeling very sluggish or sore, take a rest day.

Saturdays: This is your long run day. After you warm-up, run at a comfortable, conversational pace for the designated mileage. If you're running outside, and you're not sure how far you're running, you can figure out the mileage by use apps and sites such as MapMyRun or RunKeeper, or a GPS watch.

On Saturdays, especially, wear your shoes, socks, and race outfit you plan to use during the 10K. That way you will know whether they work for you or you need to get new gear.

Sundays: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination for the indicated amount of time or cross-train.

Training Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.5-mile run	CT or Rest	1.5-mile run	Rest	2-mile run	25 to 30 minutes run or CT
2	Rest	2-mile run	CT or Rest	2-mile run	Rest	2.5-mile run	25 to 30 minutes run or CT
3	Rest	2.5-mile run	CT or Rest	2-mile run	Rest	3.5-mile run	30 to 35 minutes run or CT
4	Rest	2.5-mile run	CT or Rest	2-mile run	Rest	3.5-mile run	35 minutes run or CT
5	Rest	3-mile run	CT or Rest	2.5-mile run	Rest	4-mile run	35 to 40 minutes run or CT
6	Rest	3-mile run	CT	2.5-mile run	Rest	4.5-mile run	35 to 40 minutes run or CT
7	Rest	3.5-mile run	CT	3-mile run	Rest	5-mile run	40 minutes run or CT
8	Rest	3-mile run	CT or Rest	2-mile run	Rest	Rest	10K Race

A Word From Verywell

If this will be your first 10K race, you'll want to familiarize yourself with the racecourse. If there are hills, be sure to include hills in your long training day route. You will also want to review road race etiquette, and even how to take water from aid stations and use porta-potties on race day. Be sure that you stay safe and, especially, enjoy your training and race.

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