The Beginner 10K training plan is designed for new runners who want to successfully run a 10K race. The focus of this plan is on a combination of easy runs, long distance runs, rest days, and optional cross-training.
This plan is 10-weeks in length and features four days per week of running. Each running session is based on time instead of distance, leading to a reduced risk of injury and a more enjoyable experience. As the plan progresses, the total running time of each session will increase.
The Beginner 10K training plan includes two optional cross-training workouts per week. These cross-training sessions allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.
Individuals will choose this plan if they have been running regularly 3 to 4 times for at least 40-minutes each time. If you are currently running less, that is okay! You may want to consider starting with the Run-Walk 10K plan or the Beginner 5K plan. Starting with either of these plans will allow you to properly build your fitness up to be able to complete this level of running plan.