8-12 Week 10k Training Programs For Beginners

8- Week & 12-Week 10K Training Programs for Beginners

For beginners, we are presenting two different options when it comes to a training program. The first is an eight-week schedule that is specifically for runners who have developed an initial amount of base mileage but who are still at the introductory level. It's designed for people who can run at least 2 miles but who have never really developed any kind of training program for entering an event.

The second is for advanced beginners. This is for the runner who has never run in many races before but wants to be a competitive runner. It should be ideal for the person who already loves running and wants to do everything possible to become a better runner, including adhering to a stricter running routine. The advanced beginner schedule is much tougher than the one for the first-time beginner.

Beginner Runners 10K

8-Week Training Schedule:

How to train for your first-ever 10K

Here's how to go about using the following training schedule:

1. On days that you run--warm-up, then stretch, then run, then cool down, then stretch.

2. When there is a rest day--REST! No matter how good you feel--REST!

3. Wednesday is a cross-training day. You should rest only if you are sore or very fatigued. Cross-training can be done in several ways--cycling, swimming, inside aerobic machines, etc. (see Chapter 5).

4. You will need to measure the routes on which you intend to do your training runs. You can do it with your car or you can do it with an online map service. MapMyRun.com has free and paid options.

5. The easy run on Sunday is active recovery time. Run slowly and/or combine running and walking.

Week 1

• Monday - Rest.

• Tuesday - 1.5 mile run

• Wednesday - Cross-train or rest

• Thursday - 1.5 mile run

• Friday - Rest.

• Saturday - 2 mile run

• Sunday - 25-30 minutes easy run.

Week 2

• Monday - Rest

• Tuesday - 2 mile run

• Wednesday - Cross-train or rest.

• Thursday - 2 mile run.

• Friday - Rest.

• Saturday - 2.5 mile run.

• Sunday - 25-30 minutes easy run.

Week 3

• Monday - Rest.

• Tuesday - 2.5 mile run.

• Wednesday - Cross-train or rest.

• Thursday - 2 mile run.

• Friday - Rest.

• Saturday - 3 mile run.

• 30-35 minutes easy run

Week 4

• Monday - Rest.

• Tuesday - 2.5 mile run.

• Wednesday - Cross-train or rest.

• Thursday - 2 mile run

• Friday - Rest.

• Saturday - 3.5 mile run

• Sunday - 35 minute easy run

Week 5

• Monday - Rest.

• Tuesday - 3 mile run.

• Wednesday - Cross-train or rest.

• Thursday - 2.5 mile run

• Friday - Rest.

• Saturday - 4 mile run.

• Sunday - 35-40 minute run.

Week 6

• Monday - Rest.

• Tuesday - 3 mile run

• Wednesday - Cross-train or rest.

• Thursday - 2.5 minute run.

• Friday - Rest.

• Saturday - 4.5 mile run.

• Sunday - 35-40 minutes easy.

Week 7

• Monday - Rest

• Tuesday - 3.5 mile run.

• Wednesday - Cross-train or rest.

• Thursday - 3 mile run.

• Friday - Rest.

• Saturday - 5 mile run

• Sunday - 40 minutes easy run.

Week 8

• Monday - Rest.

• Tuesday - 3 mile run.

• Wednesday - Cross-train or rest.

• Thursday - 2 mile run.

• Friday - Rest.

• Saturday - Rest.

• Sunday - 10K RACE.

Advanced Beginners

10K 12-Week Running Training Program

This training program is for beginners who want to run competitively in their 10K. It's designed for those who are committed to serious training but who have not yet followed any sort of structured training program. In this training regimen you will peak for your 10K race in 12 weeks, so plan accordingly with race sign-up. You can stay at this level for a couple of weeks before beginning to lose ground. After you have completed your 10K, rest for at least 48 hours, and then start back out with an easy run. Combine easy runs with cross-training and rest for a month, and then you can set a new goal and start a training program at the next higher level.

Do not attempt this training program unless you have run a couple of 5Ks and understand the meaning of a structured training program. You will be combining easy runs, long runs, rest days, cross-training, speed training and lactate threshold workouts. Always begin with a warm-up, then stretching, and end with a cool down period and stretching.

On days it says REST, be sure to REST! This isn't just time off--you muscles need this rest to make progress. The biggest error that beginner runners (and sometimes even advanced runners) make is to start out too hard to fast. You've heard the saying, “less is more?” It applies here. Running every day will not make you a stronger runner. Sooner or later it will lead to exhaustion and injuries.

When it says to run EASY, it means to run EASY! If you are running too hard to carry on a conversation with another person, slow down. Running easy means you can talk to another person. Save the breathing hard for your speed workouts.

A bit of information about your lactate threshold: Whenever you exercise, whether it be running or any other sport, your body produces lactic acid. It is a byproduct of energy production and usually it is converted back to energy to fuel your body. However, when the intensity of your workout reaches a certain point, your body produces more lactic acid than can be easily be transformed into energy. When this happens, you muscles stop being efficient. Your lactate threshold is the point immediately before your muscles become unable to handle the amount of accumulating lactic acid. The goal of a lactate threshold workout is to raise this point.

What's a fartlek? Fartlek is actually a Swedish word for which the literal meaning is “speed play.” When you see it in your workout schedule it means that you run at a steady pace and then add in short bursts of speed, then you run again at a steady pace, then you again add a short burst of speed, over and over again.

What's the difference between a fartlek and an interval? A fartlek does not have a pre-determined distance. It is simply: easy pace, sprint, easy pace, sprint, repeated over and over again for a certain amount of time. An interval is best done at a track because intervals are for specific distances, usually some combination that is easy to measure on a 400-meter track. An example would be--run 100 meters, increasing your speed gradually up to your max (100% effort). Then just jog very easy for 100 meters. Then repeat this however many times is specified. Make sure that you have totally warmed up before starting interval workouts.

Week 1

• Monday - Rest.

• Tuesday - 45-minute fartlek run. Run for an easy pace for 5 minutes and then do one minute at what you consider to be your 5K pace. (You repeat this over and over for a total of 45 minutes.)

• Wednesday - 3 mile easy run.

• Thursday - Run 4x 400 meters. These should be done 15 seconds per mile quicker than your current 5K pace. Just jog easy for 400 meters between repeats. You can cool down at the end by jogging 800 meters.

• Friday - 3 mile easy run. Then do this 100-meter interval workout 3 times: Run 100 meters gradually increasing speed to your maximum effort. Then jog 100 meters.(This will be repeated in future workouts and called 100-meter intervals.)

• Saturday - 3 mile easy run. Run 3 100-meter intervals as on Friday.

• Sunday - Easy 3 mile run

Week 2

• Monday - Rest

• Tuesday - Run 4 x 800 meters. These should be done at 5 seconds per mile faster than your 5K pace. Jog for 800 meters in-between the 4 repeats. Cool down with a jog of 800 meters..

• Wednesday - 3 mile easy run. Run 3 100-meter intervals.

• Thursday - Run 6 x 400 meters. These should be done at 15 seconds per mile faster than your 5K pace. Jog easy for 400 meters between repeats. Cool down at end by jogging 800 meters.

• Friday - 4 mile easy run. Run 3 100-meter intervals..

• Saturday - 4 mile easy run. Run 3 100-meter intervals.

• Sunday - 4 mile easy run

Week 3

• Monday - Rest

• Tuesday - Run 5 x 800 meters. Do them at 5 seconds per mile faster than your 5K pace. Jog for 800 meters between the 5 repeats. Jog 800 meters to cool down.

• Wednesday - 4 mile easy run. Run 3 100-meter intervals.

• Thursday - Run 6 x 400 meters. Do them at 15 seconds per mile faster than your current 5K pace. Do easy 400 meter jog between repeats. Run 4 x 200 meters at full pace. Do 100 meter jogs between repeats. Jog 800 meters to cool down.

• Friday - 4 mile easy run. Run 3 100-meter intervals.

• Saturday - Easy 4 mile run. Run 3 100-meter intervals.

• Sunday - Run 5 miles. These should be 30 seconds per mile slower than your 10K pace.

Week 4

• Monday - Rest.

• Tuesday - Run 6 x hill repeats. (definition of a hill repeat: Find a hill that is roughly 100 meters in length. It should be moderately steep. Run up the hill at your normal 5K pace. Run 10-20 meters beyond the hilltop, turn around and jog back down. Repeat this hill climb 6 times.)

• Wednesday - easy 5-mile run. . Run 3 100-meter intervals.

• Thursday - Run 5 x 800 meters. Do them at 5 seconds per mile faster than your 5K pace. 400 meter jog between repeats. Run 4 x 200 meter repeats at full but controlled pace. Jog for 100 meters between repeats. Jog 800 meters for cool down.

• Friday - 5 mile easy run. Run 3 100-meter intervals.

• Saturday - 5 mile easy run. Run 3 100-meter intervals.

• Sunday - 5 mile run. Do it 30 seconds per mile slower than 10K pace.

Week 5

• Monday - Rest.

• Tuesday - Run 3 x 1200 meter repeats at 10K pace. Jog 800 meters between repeats. Jog 800 meters for cool down.

• Wednesday - Easy five mile run . Run 3 100-meter intervals.

• Thursday - Run 6 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Run 1200 meters at 10K pace. Jog 800 meters for cool down.

• Friday - Easy 5 mile run. Run 3 100-meter intervals.

• Saturday - Easy 5 mile run. Run 3 100-meter intervals.

• Sunday - Run 6 miles. First 5 miles is an easy run. Final mile is at 10K pace. Run easy 800 meters for cool down.

Week 6

• Monday - Rest.

• Tuesday - 8 x hill repeats. Try to run the repeats at what feels like your 5K pace. Run 20 to 40 meters beyond the hilltop. Jog back down.

• Wednesday - Easy 5 mile run. Run 3 100-meter intervals.

• Thursday - Run for 20 minutes doing intervals. Rotate between 30 seconds at your 10K pace and 30 seconds easy pace. Run 5-10 minutes easy for cool down.

• Friday - Easy 5 mile run. Run 3 100-meter intervals.

• Saturday - Easy 5 mile run. Run 3 100-meter intervals.

• Sunday - Run 7 miles at 30 seconds per mile slower than 10K pace.

Week 7

• Monday - Rest.

• Tuesday - Run 4 x 1200 meter repeats at 10K pace. Jog 800 meters between repeats. Jog 800 miles for cool down.

• Wednesday - Easy 6 mile run. Run 3 100-meter intervals.

• Thursday - Run 2 x 800/1200 meter repeats. Run 800 meters at 5K pace. Then slow to 10K pace for 1200 meters. Do not stop to rest between 800 and 1200 meters. Run easy 800 meters between the two sets. Run easy 800 meters for cool down.

• Friday - Easy 6 mile run. Run 3 100-meter intervals.

• Saturday - Easy 6 mile run.

• Sunday - Easy 6 mile run. Then 1 mile run at 10K pace. Run easy 800 meters for cool down.

Week 8

• Monday - Rest.

• Tuesday - Run 2 x 2400 meter repeats at your 10K pace. Run an easy 800 meters between repeats. 800 meter easy run for cool down.

• Wednesday - Easy 6 mile run. Run 3 100-meter intervals.

• Thursday - Run 200 meters at nearly full pace, 800 meters at 5K pace and 1600 meters at 10K pace. Do not rest in-between. Run easy 800 meters for cool down.

• Friday - Easy 6 mile run. Run 3 100-meter intervals.

• Saturday - Easy 6 mile run. Run 3 100-meter intervals.

• Sunday - Run 8 miles at 30 seconds per mile slower than your 10K pace.

Week 9

• Monday - Rest.

• Tuesday - Run 3 x 1600 meter repeats at 10K pace. 800 meter jog between repeats. Easy jog 800 meters for cool down. If unable to keep to pace, increase distances of 800 meter jogs.

• Wednesday - Easy 6 mile run. Run 3 100-meter intervals.

• Thursday - Run for 20 minutes doing intervals. Rotate between 30 seconds at your 10K pace and 30 seconds easy pace. Run 5-10 minutes easy for cool down.

• Friday - Easy 7 mile run. Run 3 100-meter intervals.

• Saturday - Easy 6 mile run.

• Sunday - Run 5000 meters at 10K pace .

Week 10

• Monday - Rest.

• Tuesday - Run 4 x 1600 meter repeats at 10K pace. Run easy 800 meters between repeats. Run easy 800 meters for cool down.

• Wednesday - Easy 7 mile run. Run 3 100-meter intervals.

• Thursday - Run 800 meters 5 x at 10K pace. Jog 400 meters in-between repeats. Run 2400 meters at 10K pace. Jog 800 meters for cool down.

• Friday - Easy 7 mile run. Run 3 100-meter intervals.

• Saturday - Easy 6 mile run.

• Sunday - Run 8 miles total--6 miles at an easy pace--last 2 miles at 10K pace. Run easy 800 meters for cool down.

Week 11

• Monday - Rest.

• Tuesday - Run 4 x 1600 meter repeats at 10K pace . Jog for 400 meters between repeats. Jog for 800 meters to cool down.

• Wednesday - 7 mile easy run. Run 3 100-meter intervals.

• Thursday - Run for 20 minutes doing intervals. Rotate between 30 seconds at your 10K pace and 30 seconds easy pace. Run 5-10 minutes easy for cool down.

• Friday - Easy 7 mile run. Run 3 100-meter intervals.

• Saturday - Easy 7 mile run. Run 3 100-meter intervals.

• Sunday - Easy 8 mile run.

Week 12

• Monday - Rest.

• Tuesday - Run 800 meters at 5K pace. The 1600 meters at 10K pace--no rest in-between. Run 800 easy 800 meters. Repeat entire 3200 meters again at same paces. Run easy 800 meters for cool down.

• Wednesday - Easy 7 mile run. Run 3 100-meter intervals.

• Thursday - Run 2 x 1600 meter repeats at 10K pace. Easy 800 meters for cool down..

• Friday - Easy 3 mile run. Run 3 100-meter intervals.

• Saturday - Rest.

• Sunday - RACE DAY!

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