Beginners Running Training Plan: 10K
Written By: SportsShoes
So, you’ve completed your first training plan and you’re now running 5K comfortably. Firstly, give yourself a pat on the back, you’ve mastered one of the toughest parts of your running journey. Now you’ve got this far, you’re probably thinking about boosting your mileage and taking the step up to 10K.
This 6 week plan has been devised by our in-house athlete, Matthew Pierson, to help you safely build your mileage from running 5K to 10K and move up to the next level in your training.
Who this Plan is For
Hoping to run your first 10K race? This training plan is ideal for newer runners, who have been running for less than 12 months. Ideally you’ll already be able to run for at least 30 minutes non-stop – if you can’t, maybe check out our Zero to 5K training plan first.
Matt’s Top Tips For Building to 10K
- Run easy. Continue to keep all running at a conversational pace.
- Keep it consistent. Avoid bursts of activity, followed by a week of doing nothing.
- Don’t introduce speed work yet – at this stage in your running journey it will benefit your running more to focus on gradually building endurance.
|Week 1||Week 2||Week 3||Week 4||Week 5||Week 6|
|Monday||5min walk, 25min run, 5min walk||5min walk, 35min run, 5min walk||5min walk, 45min run, 5min walk||5min walk, 60min run, 5min walk||5min walk, 70min run, 5min walk||Rest|
|Tuesday||Rest||Rest||Rest||Rest||Rest||5min walk, 40min run, 5min walk|
|Wednesday||5min walk, 30min run, 5min walk||5min walk, 40min run, 5min walk||5min walk, 25min run, 5min walk||5min walk, 40min run, 5min walk||5min walk, 50min run, 5min walk||5min walk, 30min run, 5min walk|
|Thursday||Rest||Rest||5min walk, 30min run, 5min walk||5min walk, 30min run, 5min walk||Rest||Rest|
|Friday||Rest||Rest||Rest||Rest||5min walk, 30min run, 5min walk||5min walk, 20min run, 5min walk|
|Saturday||5min walk, 30min run, 5min walk||5min walk, 5k Parkrun, 5min walk||5min walk, 5k Parkrun, 5min walk||5min walk, 5k Parkrun, 5min walk||Rest||Rest|
|Sunday||Rest||Rest||Rest||Rest||5min walk, 60min run, 5min walk||10k Race|
For more expert advice and tips for runners, check out our Running Hub.
Matthew Pierson is a seasoned runner of almost 25 years and has competed at national, regional and county level. He has completed the London Marathon many times, finishing at his best 23rd with a time of 2hrs22mins. He has a degree in Sports Science from the University of Surrey (St Mary’s College), studying and has trained alongside athletes such as Mo Farrah. He also has over 10 years’ experience of working in the running industry and is adept at providing advice and support to runners of all abilities.