10k Training Plan for Beginners
By following this plan, you will ensure that you can complete the 10k/6.2 mile distance in just 8 weeks. Similar to the 5k training plan that can also be found in United in Stride’s training resource page, you will be able to crush your goal 10k in 2 months’ time. The only prerequisite for this plan is that you are able to run for 2 miles. If you are just getting started as a runner, we would encourage you to check out the 5k plan mentioned above. This training schedule will incorporate 2 rest days and an optional cross-training day. Cross training can include swimming, elliptical, stationary bike or other exercises that limit impact. Let’s get started!
Week 1
Monday: Rest/recovery day *you can practice yoga/stretch on rest days if you would like.
Tuesday: 1.5-1.75 mile run. The pace of this run should be easy. In theory, you should be able to hold a conversation at this pace.
Wednesday: 1.25 mile run or cross-training for 45 minutes.
Thursday: 1.5-1.75 mile run (same as Tuesday)
Friday: Rest/recovery day
Saturday: Long run. 2 mile run at a conversational pace.
Sunday: 1.25-1.5 mile run at a conversational pace.
Week 2
Monday: Rest/recovery day.
Tuesday: 2 mile run at a conversational pace.
Wednesday: 1.5 mile run/cross train for 45 minutes if need be.
Thursday: 2-mile run (same as Tuesday of this week)
Friday Rest/recovery day
Saturday: Long run. 2.5 miles at a conversational pace.
Sunday: 1.50-2 mile run depending on how you feel.
Week 3
Monday: Rest/recovery day
Tuesday: 2.5 mile run at a conversational pace.
Wednesday: 1.75 mile run/cross train if need be.
Thursday: 2 mile run at a conversational pace.
Friday: Rest/recovery day.
Saturday: Long run. 3.5 mile run at a conversational pace.
Sunday: 2 mile run at a nice, recovery pace.Week 4
Monday: Rest/recovery day
Tuesday: 2.5 mile run at a conversational pace.
Wednesday: 1.5-2 mile run or cross train for 45 minutes depending on how you feel.
Thursday: 2.5 mile run at a conversational pace.
Friday: rest/recovery day.
Saturday: long run. 3.5 mile run at a conversational pace.
Sunday: Recovery 1.5-2 mile run or 40 minutes of cross training.
Week 5
Monday: Rest/recovery day
Tuesday: 3 mile run at a conversational pace.
Wednesday: 1.75-2 mile run or 45 minutes of cross training depending on how you feel.
Thursday: 2.5 mile run at a conversational pace.
Friday: Rest/recovery day
Saturday: Long run. 4 miles at a conversational pace.
Sunday: 2 mile run or cross train for 40 minutes if need be.
Week 6
Monday: Rest/recovery day.
Tuesday: 3 mile run at a conversational pace.
Wednesday 2 mile run or cross train for 45 minutes.
Thursday: 3 mile run at a conversational pace.
Friday: Rest/recovery day.
Saturday: Long run. 4.5 mile run at a conversational pace.
Sunday: 2 mile run or cross train for 50 minutes.
Week 7
Monday: Rest/recovery day.
Tuesday: 3.5 mile run at a conversational pace.
Wednesday: 2 mile run or cross train for 55 minutes.
Thursday 3 mile run at an easy, conversational pace.
Friday: rest/recovery day.
Saturday: Long run. 5 mile run at a conversational pace.
Sunday: 2 mile run at a recovery pace or cross train for 50 minutes depending on how you have recovered after your 5 mile run on Saturday.
Week 8-Race Week
Monday: rest/recovery day.
Tuesday: 3.5 mile run at a conversational pace.
Wednesday: 2.5 mile run at a conversational pace.
Thursday: 1.5 mile run at an easy, conversational pace.
Friday: rest/recovery day.
Saturday: 10k race day! 6.2 mile run.
Final Notes
Throughout this plan, your schedule might force you to have to switch your training days around. This is fine as long as you allow yourself 2 rest days per week. If your race does not fall on week 8, you can repeat the training for week 7 for another week to help to continue to increase your overall fitness. If you have never run a 10k before, you will be able to get to that finish line by the end of this training plan.
