However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal. Therefore, adjust the training plan to your capabilities. If this 10K training plan seems too easy for you, click here for a training plan for intermediate runners.Įvery runner is an individual for themself and each of us knows our body best. The fourth week is easier and serves to recover and adapt your body to stress. 7-8 – Taper – lower-volume training before the race.3-6 – Specific – intensive and specific workouts.1-2 – Introductory – preparation for more intensive workouts.For better clarity, it is divided into three phases: The training plan includes 8 weeks of training, with 3 training sessions per week. In order to be able to follow this training plan, you need to be able to run for 30 minutes continuously, without stopping. In this article, you can also download a PDF 10K training plan for beginners for FREE. After resting on Friday, you will run for 50 minutes on Saturday.This 10K training plan is intended for beginners who want to run their first 10 kilometers (6.2 miles). On Thursday your workout is a 35 minute run. Come Wednesday, complete a strength session - total time is not important right now, just complete a session.

On Tuesday you have a 40 minute run on the menu. You might want to try foam rolling or using ice baths to recover from hard runs. If you feel like you need to stop for a walk then you might be going too fast, consider slowing down a little while running. Push yourself, you shouldn’t need walk breaks by now. Rest on Friday because we’re finishing the week off with a 50 minute continuous run. On Thursday your session includes a 40 minute run, 5 minute walk and 10 minute run. Again, you may want to use YouTube for guidance. You should be feeling pretty confident in yourself by now. After resting on Monday you will complete a 35 minute continuous run on Tuesday.

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