Beginner 10 km running program
“If you can run 5 kilometers, you can also run 10 kilometers.” A not very accurate statement you often hear. However, it is significantly easier to go from the 5 km distance to the 10 km distance than it is to go from 0 to 5 km.. Would you like to run 10 km in one go – try this beginner 10 km running program.
Prerequisites for starting this running program
- First of all, I expect you to be able to run 5 km already. “I ran 5 km once 6 months ago” does not apply here. You should be able to run 5 km with your current form. It may be difficult, but you should be able to do it!
- You must be willing to give it your all for 8 weeks with 3x weekly training.
There is no requirement for how fast you can run 5 km – you just have to be able to run the whole distance. If you feel that this program is too easy, you can watch some of the other 10km programs on the page.
What types of races does a 10 km running program for beginners include?
Let me give you a quick overview of the different types of races you will be dealing with:
- Walk
- Run
When walking, you should walk at a brisk pace. It’s not a walk with grandma, but one with your fast little brother.
Other 10 km running programs: Experienced 10 km – Advanced 10 km
|
Day 1 |
Day 2 |
Day 3 |
|
| Week1 | 10 min walk + 1 km run + 10 min walk | 2km run | 30 min walk |
| Week 2 | 10 min walk + 2 km run + 10 min walk | 2km run | 35 min walk |
| Week 3 | 10 min walk + 3 km run + 10 min walk | 4km run | 40 min walk |
| Week 4 | 10 min walk + 4 km run + 10 min walk | 4km run | 45 min walk |
| Week 5 | 10 min walk + 2 km run + 10 min walk | 3km run | 50 minutes walk |
| Week 6 | 10 min walk + 4 km run + 10 min walk | 5km run | 55 min walk |
| Week 7 | 10 min walk + 7 km run + 10 min walk | 5km run | 60 minutes walk |
| Week 8 | 10 min walk + 4 km run + 10 min walk | 10 km |
A few comments about the program
- Once you have run 7 km in week 7, you will be ready to run 10 km a few days later. However, a little recovery and easy running have been included to ensure you get the best possible experience.
- If you feel like you have really good legs in week 7, you can always try to walk the 10 km in one go. I don’t recommend it – I recommend that you follow the program. If you choose to do it anyway, it’s not something you need to plan before you go, but feel after 6-7 km if you can manage 3-4 km more.
If you have any questions, you can write them below and I will answer you as best I can.