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