10k Beginner

Average Weekly Training Hours 02:57
Training Load By Week
Average Weekly Training Hours 02:57
Training Load By Week

Running beginners with a sporty background can use this training plan to complete 10 km without break within 12 weeks.

You are a running beginner with a sporty background, which means you play football, tennis or cycle regularly. In the first three weeks of the training plan, short walk breaks are planned. From the fourth week on, you can manage all the running units without walking. The longest run increases by 5-10 minutes from week to week. So you can participate in your first 10 km run in just 12 weeks.

Sample Day 1
0:50:00
43.3TSS

run: 3x10 min @ 70-75% maxHR
break: 1:30 min walk

Sample Day 3
0:40:00
33.3TSS

20min slow jog

Sample Day 6
0:50:00
43.3TSS

run: 3x10 min @ 70-75% maxHR
break: 1:30 min walk

Sample Day 8
0:50:00
43.3TSS

run: 2x15 min @ 70-75% max.HR
break: 1:30 min walk

Sample Day 10
0:45:00
38.3TSS

25min slow jog

Sample Day 13
0:50:00
43.3TSS

run: 2x15 min @ 70-75% max.HR
break: 1:30 min walk

Sample Day 15
0:56:00
49.3TSS

run: 3x12 min @ 70-75% max.HR
break: 1:30 min walk