10K Training Plans for Beginner Runners

For those with experience running 5ks who want more but don’t feel ready for a half-marathon, running a 10k is a natural choice. Some beginners who wish to challenge themselves even start their running career with a 10k (which in miles is 6.2mi).

Still, there are many questions. How to prepare? What schedule to choose? Is it ok to start with 10k?

We have prepared examples of 10k training plans for beginners of different levels and running experience. We also added valuable training tips. Combining them, you can run your first 10k with comfort and won’t waste time searching for a complete guide. 

Why Run 10k? The Main Reasons

5K is Easy for You

Ok, you started your running career – but what if you have some sports experience? For example, you were an athlete in college, or you play basketball with your colleagues every Sunday, or walk a lot, etc. – in such cases, starting with a 5k might be too easy for you.

Great Level of Motivation

Starting from 10k will get you ready faster to run a big marathon. And big goals motivate us more.

You Improve Your Health

Regular running, like other physical activities, improves your lungs and cardiovascular system. Combining a healthy diet with regular running will help you lose weight if you have such a problem. In addition, you can reduce stress levels and increase bone density. 

10K is a Gateway to Your Professional Running Career

10k training opens many opportunities about what to do next:

• focusing on running better for short distances (it may be something like running 5k in half an hour);
• improving your 10k time. Ok, you overcame the distance, but the time you did it is not enough for you – next, run it in 45 minutes instead of 60;
• focus on the distance and start training for a half-marathon or a marathon;
• focus on other sports activity such as swimming, hiking, or yoga, as you try yourself as a serious running. 

How to Train for a 10K? Basic Tips Before You Start

1. Keep a healthy diet

If your nutrition is full of vitamins, minerals, and macronutrients, it will help you to increase your sports results and physical condition. Avoid food with empty calories – fast food, refined products, and sugar. Eating them will give you short-term fullness and insulin spikes. This, in turn, will affect your health. 

2. Drink enough water

Hydration is essential for runners: you should drink water before, during, and after the workout. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women per day. Be sure you follow this rule while training for a 10k.

3. Sleep well

Lack of sleep is associated with an increased risk of cardiovascular disease, depression, diabetes, hypertension, and sexual dysfunction. A new study shows that lack of sleep also affects social interactions, making people less willing to help others. Regarding runners, according to Current Sports Medicine Reports, lack of sleep leads to endurance loss and decreased muscle glycogen stores. Be sure you sleep enough. Don’t go to bed late at night. Buy a comfortable mattress and pillows to provide a qualitative sleep. 

Adhering to these three rules and a good 10k training plan, you can achieve amazing results at your first 10k race.

It is time to move to concrete plans, so if you are looking for a 10k training plan for free, you can choose one from our list below. 

Run-Walk 10k Running Plan

What is the run-walk method for beginners?

Not only beginners but also skilled runners successfully use this method. It was popularized by Jeff Galloway – Olympian and running coach. You can read all about his approach in his book; we’ll just say that the essence of the method is running for a predetermined length of time, taking a planned walk break, and repeating. The purpose of the run-walk is to reduce stress on the body and mind.

If you choose the run-walk method, we recommend using Jeff Galloway’s plan ​​to train for 10k. It is divided into 18 weeks with 3 training days a week. 

In this plan, Jeff gives recommendations about running strategy for different levels: from beginners to skilled runners. You just need to choose the most suitable strategy from this free 10k training plan and start working. 

5K to 10K Training Plan

As you understand from the name, this schedule is for those who have experience running 5ks.

If you are looking for such a 10k training schedule, you can use our 8-week training plan. It will suit you if you want to overcome the distance in 60 minutes and prefer running 3 times per week. If you want to add some loads, you can make Saturday a cross-training day and add strength workouts on Thursdays. 

What is cross-training? It can be hiking, cycling, or swimming  – any activity which increases your fitness but is not related to running.

	Monday	Tuesday	Wednesday	Thursday	Friday (Moderate Pace Running)	Saturday	Sunday
1	3 mi easy with 6x 1 min fast, 1 min jog	Rest	3 mi easy with 2x 6 min at 10K pace	Rest or ST	3 miles	Rest or CT	Rest
2	3 mi with 5x 2 min fast, 1 min jog	Rest	3 mi with 2x 5 min at 5K pace, 2 min walk	Rest or ST	4 miles	Rest or CT	Rest
3	3 mi with 6x 30 seconds uphill, walk back down	Rest	3 mi with 3x 5 min at 5K pace, 2 min recovery	Rest or ST	5 miles	Rest or CT	Rest
4	3 mi with 1 min fast, 2 min fast, 3 min fast worked in	Rest	4 mi with 2x 1 mile at 10K pace, 3 min recovery	Rest or ST	4 miles	Rest or CT	Rest
5	3 mi with 4x 200m fast, 200m jog	Rest	4 mi with 2 miles at 10K pace +15 seconds	Rest or ST	6 miles	Rest or CT	Rest
6	4 mi with 6x 30 seconds uphill, walk back down	Rest	4 mi with 2 miles at 10K pace +10 seconds	Rest or ST	7 miles	Rest or CT	Rest
7	4 mi with 6×2 min fast, 1 min jog	Rest	4 mi with 2 miles at 10K pace	Rest or ST	4 miles	Rest or CT	Rest
8	30 min easy	Rest	25 min easy	Rest or ST	Rest	Rest or CT	Race Day

Couch to 10k Training Plan

This beginner 10k training plan is based on the famous Josh Clark’s “Couch to 5k” program, which helped more than 5 million runners worldwide overcome their first 5k. 

It includes the main features of the original program:

• interval running workouts;
• run-walk method;
• days of total rest;
• the loads are increased gradually to prevent injury.

Combining all these features, we created a 12-week 10k training plan for beginners to help you achieve awesome results.

You will have your running workouts on Mondays, Wednesdays, and Fridays;

Tuesdays, Thursdays, and Saturdays will be rest days or cross-training;

Sundays are rest days.

Wrap Up

Many beginners like to start their race experience by running a 10k. You need to use a good training plan and follow some rules to achieve great results.

Using one of the training plans from this article and following the main tips will give you outstanding results. You will also save time searching for information. 

If you have some advice or recommendations not included in this article, please, write them in the comments.