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10K Beginner Training Plan
Beginner 10K Running Plan: Your First Step Toward 10K Success
Welcome to the Beginner 10K Training Plan, your perfect starting point for conquering a 10K race. Designed for those who have been running regularly for 3-4 days a week at least 40 minutes per session, this plan helps you build a solid foundation of endurance and confidence to tackle the 10K distance. As millions of runners worldwide complete 10K races annually, you’re joining a thriving community of individuals who have embraced the challenge. If you’re new to 10K training or need a step up, consider starting with the Run-Walk 10K or Beginner 5K plan to gradually build your fitness. Lace up your shoes, get ready to transform your fitness, and embark on a rewarding 10K journey today!
10K Beginner Running Plan at a glance:
The beginner 10K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 10 weeks
- Typical Week: 4 days of running and 1 to 3 days of rest
- Optional Work: Cross-Training and Strength Work
- Longest Workout: 6 Miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $19.99 (purchase here)
What to Expect:
“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.” – Bill Rodgers
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.
How to Get Started?
Purchase this Beginner 10K Running Plan on Final Surge for a one-time fee of $19.99 here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Beginner 10K Running Plan Preview:
The following is a snapshot of what to expect in your purchased Beginner 10K Training Plan.
