10K Schedule | 10K Training Schedule for Beginners

Beginners 10k Schedule

The 10K race is a race that needs endurance, as well as speed. Unlike the 5K, which is mainly based around speed, the 10K needs a level of endurance in order to run the race comfortably and in a relatively good time. The 10K also provides a good stepping stone to the half-marathon and eventually the marathon.

The training schedule is mainly a mixture of long runs and speedwork. If you start to find it too easy, move onto another schedule or just increase the distances.

Monday- Rest day. This can be moved around the week to suit your lifestyle.
Tuesday- 5 mile run. Try to run it at a good pace, and try some Fartlek if you feel up to it.
Wednesday- Another long run of about 5 mile. Take this one easy, as it’s to build sheer muscle endurance and nothing else.
Thursday- Speedwork session. Do one lap of a running track (400m) at full pace. Do 5 sets of these with 1 minute recovery in between. If this is too hard change the recovery period to 3 minutes and try it from there.
Friday- Rest day.
Saturday- A shorter run (3 miles), but ran at a fast pace.
Sunday- Another long run (4 miles). Run it at a pace just above your comfort level to build all-round general endurance.

This schedule should be used for 3 months, and every other week slip in a 10K run to test yourself and time it so you can see an improvement.