If you signed up for a 10K race (6.2 miles) that’s about a month away, you still have time to get ready for your race. This 4 week beginner 10K training schedule is designed for beginner runners who want to build up to running a 10K in four weeks.
Although this schedule (see below) is for beginners, don’t start it if you’ve been inactive for at least the past three months. Ideally, to start this training program, you should be active a couple days a week and can run up to three miles. If you’re not quite up to that, here are two beginner training schedules to try:
If you have more time to train for your 10K, check out this 10K training schedule:
6-Week 10K Beginner Training Schedule
If this schedule seems too easy for you, check out this 4 Week Intermediate 10K training schedule.
Types of Workouts
Long Runs (LR): You’re not training for a long distance event such as a marathon, but long runs will help you develop your stamina, which is important in 10K 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.
Rest/Cross-Training 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. You should aim for at least one day of complete rest (no running or cross-training) to give your mind and body a rest.
4 Week Beginner 10K Training Schedule
Week 1
- Day 1: 30 minutes CT or rest
- Day 2: 2 miles ER
- Day 3: 30 minutes CT or rest
- Day 4: 2 miles ER
- Day 5: Rest
- Day 6: 3 miles LR
- Day 7: 2-mile brisk walk or rest
Week 2
- Day 1: 30 minutes CT or rest
- Day 2: 2.5 miles ER
- Day 3: 30 minutes CT or rest
- Day 4: 2.5 miles ER
- Day 5: Rest
- Day 6: 4 miles LR
- Day 7: 2-mile brisk walk or rest
Week 3
- Day 1: 30 minutes CT or rest
- Day 2: 3 miles ER
- Day 3: 30 minutes CT or rest
- Day 4: 3 miles ER
- Day 5: Rest
- Day 6: 5 miles LR
- Day 7: 2-mile brisk walk or rest
Week 4
- Day 1: 3 miles ER
- Day 2: 30 minutes CT or rest
- Day 3: 3 miles ER
- Day 4: Rest
- Day 5: 2 miles ER
- Day 6: Rest
- Day 7: Race day! Good luck!
More 10K Training and Racing Advice
- 10 Race Tips for Your First 10K
- How to Finish Strong in Races
- Common Racing Mistakes to Avoid
- What to Wear When Running a Race
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
