10K Running Plan

LEARN TO RUN 10 KM IN 10 WEEKS WITH OUR RUNNING PROGRAM! AN EFFECTIV WORKOUT WITH A 10K RUNNING PLAN.

Are you a runner beginner and want to challenge yourself? Follow this running program to be able to run 10 km.

 

WEEK 1-2

Monday: Rest

Tuesday: Gentle running 3 minutes, walking 2 minutes. For a total of 30 minutes.

Wednesday: Rest

Thursday: 2 km gentle run

Friday: Rest

Saturday: Jog as slowly as you can for a total of 20 minutes

Sunday: Rest

 

WEEK 3-4

Monday: Rest

Tuesday: 2km interval run (run 1 minute fast, rest 1 minute, repeat 8-10 times)

Wednesday: Rest

Thursday: 3 km gentle run

Friday: Rest

Saturday: Jog as slowly as you can for a total of 30 minutes

Sunday: Rest

 

WEEK 5-6

Monday: Rest

Tuesday: 3 km run with hill training (run up hill, jog down, repeat 5-6 times)

Wednesday: Rest

Thursday: 5 km gentle run

Friday: Rest

Saturday: Jog as slowly as you can for a total of 40 minutes

Sunday: Rest

 

WEEK 7-8

Monday: Rest

Tuesday: 4 km interval run (run 2 minutes fast, rest 1 minute, repeat 6-8 times)

Wednesday: Rest

Thursday: 6 km gentle run

Friday: Rest

Saturday: Jog as slowly as you can for a total of 50 minutes

Sunday: Rest

 

WEEK 9-10

Monday: Rest

Tuesday: 8 km gentle run

Wednesday: Rest

Thursday: 9 km gentle run

Friday: Rest

Saturday: 10 km gentle run

Sunday: Rest

 

Tip: In addition to running, you can also do some weight training to strengthen the muscles in your legs and torso. Stretching and foam rolling can also help reduce the risk of injury and increase recovery. Be sure to rest and give your body time to recover between training sessions.

 

GOOD LUCK!