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10K Beginner Training Plan

The 10K Beginner Plan is intended for you if you are able to run 3 miles but much more without stopping is either not possible or would leave you so sore next few days that running more would be difficult. You might have done some running but not consistently and have never trained for a 10K or longer before. Or you have trained in the past but have taken a significant amount off time off and want to run consistently and be ready for a 10K. The goal with this plan is to finish the 10K feel good and accomplished not so much concerned about time. If you can run 6+ miles already or want to add some speed work to improve your time take a look at the Intermediate or Advance Plans
Week
Monday
Tuesday
Wedsnesday
Thursday
Friday
Saturday
Sunday
Total
Week 1
3 Easy
Rest
3 Easy
3 Easy
Rest
4 Long
Rest
13
Week 2
4 Easy
Rest
4 Easy
4 Easy
Rest
5 Long
Rest
17
Week 3
4 Easy
2 Easy
5 Easy
4 Easy
Rest
6 Long
Rest
21
Week 4
5 Easy
3 Easy
5 Easy
5 Easy
Rest
7 Long
Rest
25
Week 5
6 Easy
4 Easy
5 Easy
5 Easy
Rest
8 Long
Rest
28
Week 6
5 Easy
4 Easy
4 Easy
3 Easy
Rest
10K Race
Rest - Enjoy!
22.2
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.

Long = Long Run Pace which is run almost at the same pace as Easy but a bit slower if you need. The goal is to run it without have to stop (red light being the exception) so slow it down

Use our Training Pace Calculator to figure out your pace. If you haven't run a race recently or over to use in the calculator go off of feel and again error on side of caution

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  • Home
  • Blogs
    • "Ask Coach" Video Series >
      • Why don't we run 7 days a week?
      • Running day before races?
      • Eating before races
      • Warming up for races
      • Running Shoes
      • Eating between Races
    • Giving Back Blog
    • WAR Report
  • Registration/Gear Orders
    • Warrior Youth Running
  • Warriors Youth XC & Track
    • Warriors Youth Home
    • High School Conditioning
    • Warriors Success Stories
    • Warrior Youth Running Schedule
    • Youth Request Information
    • Team Files
  • Training
    • Training Plans >
      • Track 2023 Training Dog
      • Track 2023 Training Monkey
      • Track 2023 Training Rabbit
      • Track 2023 Training Jaguar
      • Track 2023 Training Eagle
    • Nutrition
    • Workouts
    • Warrior Youth Training Series
    • Abs & Core Routines
    • Warm-up and Drills
    • Injury Prevention & Treatment
    • Tools and Links
  • Contact Us
  • Our Partners
    • Support Our Partners