10KM BEGINNERS TRAINING PLAN

Training Load By Week
Training Load By Week

10KM – Beginner; Goal Time: 53 min–1:05:00
Maximum Distance Per Week: 26-35 miles

• Ideal for athletes who have been running 5 or 6 days a week on a regular basis for a minimum of 2 months. These runners should have racing experience at the 5KM distance and should have consistently achieved finishing times under 32 minutes. Likewise, these runners should have incorporated some speed work (track intervals or tempo runs) into their training. This plan is designed with base-building in mind to help runners begin improving their times at a longer racing distance.

Sample Day -4
4mi
STEADY PACE

Run type: Steady pace: 1mi, warm up: main 3mi @ 8:45 to 9:10, cool down none: Total distance = 4mi

Sample Day -3
3mi
EASY STEADY

Run type: Easy steady pace: 1mi, warm up: main 2mi @ 9:23 to 10:20, cool down none: Total distance= 3mi

Sample Day -2
5mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 3mi @ 8:40 to 9:10, cool down none: Total distance= 5mi

Sample Day -1
4mi
EASY STEADY

Run type: Easy steady pace: 1mi, warm up: main 3mi @ 9:23 to 10:20, cool down none: Total distance= 4mi

Sample Day 1
6mi
LONG RUN

Run type: long run, Easy steady pace: 2mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 6mi

Sample Day 8
6mi
LONG RUN

Run type: long run, Easy steady pace: 2mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 6mi

Sample Day 15
7mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 7mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.