This six-week 10K training schedule is designed for beginner runners who want to build up to running a 10K (6.2 miles). Ideally, to start this training program, you should be active a couple days a week and can run up to two miles. If you’re not quite there, start with this 5K schedule, this 30-day beginner training schedule, or this schedule to run 2 miles continuously.
Long Runs (LR): You’re not training for a long distance event, but long runs will help you develop your stamina, which is important in 5K racing. You should do your long runs at a comfortable, conversational pace. You should be able breathe easily and talk in complete sentences. Your easy runs (ER) should also be done at this effort. It’s completely fine to take walk breaks during your runs if your breathing starts to get out of control.
Rest Days: On rest days, you can take the day off or do some easy cross-training (CT), such as biking, swimming, yoga, strength training, or another activity you enjoy.
10K Beginner Training Schedule
Week 1:
Day 1: 30 min CT or Rest
Day 2: 2 miles ER
Day 3: 30 min CT or Rest
Day 4: 2 miles ER
Day 5: Rest
Day 6: 2 miles LR
Day 7: 2 miles brisk walk or Rest
Week 2:
Day 1: 30 min CT or Rest
Day 2: 2.5 miles ER
Day 3: 30 min CT or Rest
Day 4: 2.5 miles ER
Day 5: Rest
Day 6: 3 miles LR
Day 7: 2 miles brisk walk or Rest
Week 3:
Day 1: 30 min CT or Rest
Day 2: 3 miles ER
Day 3: 30 min CT or Rest
Day 4: 3 miles ER
Day 5: Rest
Day 6: 4 miles LR
Day 7: 2 miles brisk walk or Rest
Week 4:
Day 1: 30 min CT or Rest
Day 2: 3 miles ER
Day 3: 30 min CT or Rest
Day 4: 4 miles ER
Day 5: Rest
Day 6: 5 miles LR
Day 7: 2 miles brisk walk or Rest
Week 5:
Day 1: 30 min CT or Rest
Day 2: 3 miles ER
Day 3: 30 min CT or Rest
Day 4: 4 miles ER
Day 5: Rest
Day 6: 4 miles LR
Day 7: 2 miles brisk walk or Rest
Week 6:
Day 1: 3 miles ER
Day 2: 30 min CT or Rest
Day 3: 3 miles ER
Day 4: Rest
Day 5: 2 miles ER
Day 6: Rest
Day 7: Race day!
To get ready for your race day, make sure to check out these tips for your first race.
Related: How to Train for and Run a 10K
