10K: Beginner Plan: 12 Weeks

Average Weekly Training Hours 01:46
Training Load By Week
Average Weekly Training Hours 01:46
Training Load By Week

This plan is designed for the athlete for wants to enter a 10k who is just starting out. The plan is basic and meant to build each week. Your confidence will grow as will your fitness levels.

Sample Day 1
0:20:00
Easy Run...Week One

Welcome to the 12 week, 10k Beginner plan. The first 4 weeks are set up as Prep work to get you ready for your race. We will start off very basic and build from there. In the early weeks, if you feel like you can handle a cardio workout on a day off, go for it but nothing more then 20 to 30 minutes.

In the end, have fun with this and enjoy your journey. In the first 4 weeks of the program you can run or walk/run. It's up to you and what you can handle. Pace is easy.

If you walk/run, its best to walk one minute and then run one minute.

For today: Easy run of 15 to 20 minutes.

Sample Day 3
0:20:00
Easy Run or walk/run

Easy run of 15 to 20 minutes. If running is not working, its okay to alternate walking and running. A good practice is Walk 1 minute, run 1 minute. This can apply for weeks one to four.

Sample Day 5
0:20:00
Easy Run or walk/run

Easy run of 15 to 20 minutes.

Sample Day 7
0:20:00
Easy Run or walk/run

Easy run of 15 to 20 minutes.

Sample Day 9
0:20:00
Easy Run or walk/run

Easy run of 15 to 20 minutes.

Sample Day 11
0:20:00
Easy Run or walk/run

Easy run of 15 to 20 minutes.

Sample Day 13
0:20:00
Easy Run or walk/run

Easy run of 15 to 20 minutes.

Bob Mittleman
|
Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

Monthly and Quarterly Plans from basic to advanced. From plan only packages to a plan, e-mail and monthly call package.