{"id":5663,"date":"2021-09-26T12:52:25","date_gmt":"2021-09-26T12:52:25","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5663"},"modified":"2023-10-07T13:04:35","modified_gmt":"2023-10-07T12:04:35","slug":"beginner-10k-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/","title":{"rendered":"The ultimate beginner 10k training plan: Week by week plan + printable"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:177.77777777778%; }img#mv-trellis-img-6{display:block;}<\/style>\n<p>Many runners go on to run a 10k having completed a 5k &ndash; it&rsquo;s the natural next milestone on their running journey. <\/p>\n\n\n\n<p>So if you&rsquo;re looking to run your first 10k, the beginner 10k training plan in this guide has got you covered!<\/p>\n\n\n\n<p>Many people enjoy the 10k because it&rsquo;s long enough to represent a challenge, but small enough to be a realistic and achievable distance. <\/p>\n\n\n\n<p>In fact, alongside the 5k, the 10k is one of the most popular running distances in the world.<\/p>\n\n\n\n<p>The biggest 10k race in the world in the USA, for example, attracts over 55,000 participants! <\/p>\n\n\n\n<p>So if you&rsquo;re looking to run a 10k and want a solid training plan to work from, look no further!<\/p>\n\n\n\n<p>The training plan in this guide has been designed with new runners in mind who are looking to increase their mileage. <\/p>\n\n\n\n<p>It&rsquo;s also great for more experienced runners looking for a gentle schedule.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>Who should complete this beginner 10k training plan?<\/li>\n\n\n\n<li>What&rsquo;s included in the plan?<\/li>\n\n\n\n<li>6 tips on running a 10k<\/li>\n\n\n\n<li>Beginner 10k training plan: Week by week plan<\/li>\n\n\n\n<li>Beginner 10k training plan PDF printable<\/li>\n<\/ul>\n\n\n\n<p>Are you ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-533x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13125\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"beginner 10k training plan\" class=\"wp-image-13125 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1.webp 1200w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who should complete this beginner 10k training plan?<\/strong><\/h2>\n\n\n\n<p>This plan can be used by anyone looking to run their first 10k race. <\/p>\n\n\n\n<p>The plan is 10 weeks long. <\/p>\n\n\n\n<p>10 weeks is typically seen as a suitable amount of time to train for a 10k.<\/p>\n\n\n\n<p>If your race is less than or more than 10 weeks away, you can adjust the plan accordingly but bear in mind you end up with more or less training time. <\/p>\n\n\n\n<p>This beginner 10k training plan is for you if:<\/p>\n\n\n\n<ul>\n<li>You have a good base level of fitness.<\/li>\n\n\n\n<li>You can comfortably run for 30 minutes without stopping.<\/li>\n\n\n\n<li>You have completed 5k runs numerous times or have run longer distances.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>The shortest run in this plan is 2.5 miles, so if that feels like too much for you at the moment, this plan may not be right for you. <\/p>\n\n\n\n<p>Try our <a href=\"https:\/\/www.runwithcaroline.com\/10-week-beginner-5k-training-plan\/\">beginner 5k training plan<\/a> or <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\">intermediate 5k training plan<\/a> instead.&nbsp;<\/p>\n\n\n\n<p>If you find the plan is too easy for you, then try our <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-10k-training-plan\/\">intermediate 10k training plan<\/a> which will get you running a 10k in 8 weeks.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/should-you-work-out-on-your-period\/\" data-type=\"post\" data-id=\"10067\">Should you work out on your period? 6 best exercises<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13117\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13117 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What&rsquo;s included in the plan?&nbsp;<\/strong><\/h2>\n\n\n\n<p>This beginner 10k training plan includes the following runs and workouts each week:<\/p>\n\n\n\n<ul>\n<li>2 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>2 cross training sessions<\/li>\n\n\n\n<li>2 optional strength training sessions<\/li>\n\n\n\n<li>2 rest days<\/li>\n<\/ul>\n\n\n\n<p>You&rsquo;ll notice in the plan that there are activities other than running. <\/p>\n\n\n\n<p>This is because with any good, well-rounded beginner 10k training plan, you need to be doing ancillary activities and exercises that complement your running. <\/p>\n\n\n\n<p>These take the form of walking, <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\">cross training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\">strength training<\/a>.<\/p>\n\n\n\n<p>Activities like these are scheduled in addition to your easy and long runs, and the all important rest days. <\/p>\n\n\n\n<p>Here is a breakdown of what these activities are and how they are used in the plan:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Easy runs<\/strong><\/p>\n\n\n\n<p>Easy runs are designed to be just that &ndash; &lsquo;easy&rsquo;. <\/p>\n\n\n\n<p>Don&rsquo;t worry about speed or pace during these runs, as long as you cover the required distance and run at a gentle pace. <\/p>\n\n\n\n<p>You should be able to comfortably hold a conversation when you run. <\/p>\n\n\n\n<p>In this plan you will have three easy runs per week.&nbsp;<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Long runs<\/strong><\/p>\n\n\n\n<p>In this plan you will have one long run per week on a Sunday. <\/p>\n\n\n\n<p>This is so you can plan it into your weekend, as it&rsquo;s normally easier to do longer runs at the weekend. <\/p>\n\n\n\n<p>If Sunday isn&rsquo;t convenient for you, feel free to do them on a Saturday and swap it with your cross training.<\/p>\n\n\n\n<p>Long runs should be run at a slow pace &ndash; and don&rsquo;t be afraid to take walking breaks. <\/p>\n\n\n\n<p>Your goal is to cover the distance!<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Cross training (CT)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\">Cross training<\/a> is basically any activity other than running that is classified as aerobic training. <\/p>\n\n\n\n<p>Walking, brisk walking, hiking, cycling, <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> and swimming are all good forms of cross training.<\/p>\n\n\n\n<p>Cross training in this plan should be easy. Don&rsquo;t train too vigorously!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-in-45-minutes-or-less\/\" data-type=\"post\" data-id=\"5535\">How to run a 10k in 45 minutes or less<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13120\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13120 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-2-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#4<\/strong> <strong>Strength training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/\" data-type=\"post\" data-id=\"4230\">Strength training<\/a>, also known as resistance training, benefits your running form and economy and reduces the risk of injury. <\/p>\n\n\n\n<p>One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694507\/#:~:text=In%20conclusion%2C%20a%20strength%20training,%2D%20and%20long%2Ddistance%20runners.\" target=\"_blank\" rel=\"noopener\">2016 study<\/a> showed that a strength training programme that includes a combination of high intensity and plyometric exercises is an appropriate strategy to improve running economy.<\/p>\n\n\n\n<p>Whilst the strength training sessions included in this plan are optional, the recommendation is to complete strength training after your easy runs to reap the rewards. <\/p>\n\n\n\n<p>Check out our <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">strength training guide for runners<\/a> for more information on including strength training in your training routine.<\/p>\n\n\n\n<p><strong>#5 Rest<\/strong> <strong>days<\/strong><\/p>\n\n\n\n<p>Rest and recovery is integral to any training plan and is a crucial part of a good <a href=\"https:\/\/www.runwithcaroline.com\/why-do-i-keep-getting-injured-running\/\">injury prevention strategy<\/a>.<\/p>\n\n\n\n<p>Many runners think rest days are bad, when in fact you can&rsquo;t train efficiently without proper rest so take them seriously. <\/p>\n\n\n\n<p>Your two main rest days in this plan are before and after the long run on a Friday and Monday.<\/p>\n\n\n\n<p><strong>#6<\/strong> <strong>Stretching<\/strong> <strong>and foam rolling<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/\">Stretching<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> are crucial in the recovery process and helps to reduce muscle soreness and improve flexibility. <\/p>\n\n\n\n<p>Make sure you find time to stretch and foam roll, particularly after long runs.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-10k-training-plan\/\">Intermediate 10k training plan: Run a 10k in 8 weeks<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13122\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13122 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-3-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 tips for running a 10k<\/strong><\/h2>\n\n\n\n<p>Now you know what&rsquo;s included in a beginner 10k training plan, here are 6 tips for running a 10k:<\/p>\n\n\n\n<p><strong>#1 Remember to warm up<\/strong><\/p>\n\n\n\n<p>lt&rsquo;s important to do a <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> before each run and cool down after each run. <\/p>\n\n\n\n<p>A warm up is designed to get your heart rate up before your run and loosen your muscles.<\/p>\n\n\n\n<p>Whereas a cool down will return your body to its pre-exercise state.<\/p>\n\n\n\n<p>Aim to include a light jog and some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> in your warm up.<\/p>\n\n\n\n<p>You may also want to include some <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running drills<\/a> if there are aspects of your running form that you want to improve or work on. <\/p>\n\n\n\n<p><strong>#2 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>Finding the right pair of running shoes can be daunting.<\/p>\n\n\n\n<p>However, finding the right pair will go a long way to help you improve your running performance and help prevent injuries.<\/p>\n\n\n\n<p>A good pair of running shoes will provide comfort and stability on your runs.<\/p>\n\n\n\n<p>Check out our <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes guide<\/a> for more information on finding the right pair of running shoes.<\/p>\n\n\n\n<p><strong>#3 Eat the right foods<\/strong><\/p>\n\n\n\n<p>Food and nutrition are just as important as running when it comes to training for a 10k. <\/p>\n\n\n\n<p>Aim to eat a healthy, balanced diet. Your two main fuel sources should be carbohydrates and protein.<\/p>\n\n\n\n<p>Check out our guide on <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">what to eat before a run<\/a> for more information and tips.<\/p>\n\n\n\n<p><strong>#4 Listen to your body<\/strong><\/p>\n\n\n\n<p>Training for a 10k can be quite gruelling, especially if it&rsquo;s your first 10k race having completed 5k runs.<\/p>\n\n\n\n<p>Listen to your body and if at any point you need to take a walking break during the plan, then don&rsquo;t be afraid to.<\/p>\n\n\n\n<p>Rest days are also scheduled in the plan for a reason &ndash; so don&rsquo;t be tempted to skip them.<\/p>\n\n\n\n<p><strong>#5 Pace yourself<\/strong><\/p>\n\n\n\n<p>You may already have a goal race time in mind. <\/p>\n\n\n\n<p>Whatever this is, make sure it is realistic according to your running experience and fitness levels.<\/p>\n\n\n\n<p>If you&rsquo;re a beginner runner, you can expect to run a 10k in between 60 and 70 minutes. <\/p>\n\n\n\n<p>The average 10k time is 49:43 across all ages and genders, so if you finish your 10k at around 50 minutes, this is a huge achievement!<\/p>\n\n\n\n<p>You can use a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a> to work out what your pace should be during your training and on race day.<\/p>\n\n\n\n<p><strong>#6 Be consistent<\/strong><\/p>\n\n\n\n<p>A successful training plan comes down to consistency.<\/p>\n\n\n\n<p>In order to achieve your goal race time, you will need to put in the miles each week and maintain momentum throughout the 10 week plan.<\/p>\n\n\n\n<p>It may feel daunting at first, but with the right mindset and motivation, you will get there!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-10k\/\" data-type=\"post\" data-id=\"7425\">How many miles is a 10k? Average 10k time + 9 10k training tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13123\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-683x1024.webp\" alt=\"beginner 10k training plan\" class=\"wp-image-13123 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-4-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Beginner 10k training plan: Week by week plan<\/strong><\/h2>\n\n\n\n<p><strong>Week 1<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2.5 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 30 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 40 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 3 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 2<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 30 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 40 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 3.5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 3<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2.5 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 35 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 50 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 4 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 4<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 35 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 50 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 4 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 5<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 35 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 50 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 4 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 6<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 40 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 4.5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 7<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 40 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 8<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 40 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 9<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run <\/li>\n\n\n\n<li>Wednesday &ndash; 45 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run <\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute cross training<\/li>\n\n\n\n<li>Sunday &ndash; 5.5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 10<\/strong>:<\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run&nbsp;<\/li>\n\n\n\n<li>Wednesday &ndash; 30 minute cross training<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; 10k run<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">What is a good 10k time? Average 10k times by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beginner 10k training plan PDF printable<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-576x1024.webp\" alt=\"\" class=\"wp-image-13118\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-576x1024.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-169x300.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-768x1365.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-1152x2048.webp 1152w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-540x960.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-608x1080.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-675x1200.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-150x267.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-576x1024.webp\" alt=\"\" class=\"wp-image-13118 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-576x1024.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-169x300.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-768x1365.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-1152x2048.webp 1152w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-540x960.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-608x1080.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-675x1200.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2-150x267.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/beginner-10k-training-plan-1-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-5k-to-10k-running-apps\/\" data-type=\"post\" data-id=\"4360\">5k to 10k: 5 of the best 5k to 10k running apps<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many runners go on to run a 10k having completed a 5k &ndash; it&rsquo;s the natural next milestone on their running journey. So if you&rsquo;re looking to run your first 10k, the beginner 10k training plan in this guide has got you covered! Many people enjoy the 10k because it&rsquo;s long enough to represent a &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[78,53,275,316],"tags":[195],"mv":{"thumbnail_id":9334,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/09\/38-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5663"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5663"}],"version-history":[{"count":30,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5663\/revisions"}],"predecessor-version":[{"id":13341,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5663\/revisions\/13341"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9334"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}