10K Beginner Training Program

For the newer 10K who is seeking a less competitive performance

BACK TO PROGRAMS - click here

Week 1MaY 13 - MAY 19
Monday Rest or cross training
Tuesday 10 - 20 minute run
Wednesday Rest or cross training
Thursday 10 - 15 minute run
Friday Rest or cross training
Saturday 15 - 25 minute run
Sunday Rest or cross training

Week 2MaY 20 - May 26
Monday 15 - 25 minutes
Tuesday Rest or cross training
Wednesday 15 to 25 minutes
Thursday Rest or cross training
Friday 15 - 25 minutes
Saturday Rest or cross training
Sunday 25 - 35 minute run

Week 3MAY 27 - June 2
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 25 - 35 minutes, optimal tempo run by picking up the pace the last 10 minutes
Thursday Rest or cross training
Friday 20 - 30 minute run
Saturday Rest or cross training
Sunday 30 - 40 minute run

Week 4June 3 - June 9
Monday Rest or cross training
Tuesday 25 - 35 minutes run
Wednesday 20 - 30 minute run
Thursday Rest or cross training
Friday 30 - 40 minutes, optimal intervals with 4 x 2 minutes faster paced pickups, 2 minutes easy in between
Saturday Rest or 10 - 20 minute run
Sunday 40 - 50 minute run

Week 5June 10 - June 16
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 45 - 50 minutes, optimal tempo run by picking up the pace the last 15 minutes
Thursday Rest or cross training
Friday 35 - 45 minute run
Saturday Rest or cross training
Sunday 50 - 60 minute run

Week 6JUne 17 - June 23
Monday Rest
Tuesday 15 - 20 minute run
Wednesday 30 - 40 minute run
Thursday Rest or light cross training
Friday Rest or 20 minute run
Saturday 10 - 20 minute run
Sunday B.A.A. 10K
B.A.A. Moment 2

1935 John A. Kelley