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Run 10 K Beginner's Plan 14 weeks


Marjaana Rakai - MSc Sport Science, NASM PT, Running Coach

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14 Weeks

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Plan Description

This is a Beginner learn to run - program for 10 K race that lasts 12 weeks.
This is a gentle program for you who have never run a 10 K race.

It is based on a walk/run approach and injury prevention. You will start easy into the program and keep walking/running effective km while learning how your body adapts to the training.
You do need to be able to run 15 minutes at the start, but no other prerequisites are required!
Let's get started!

Plan Structure:
Run workouts: Tuesday, Thursday and Saturday.
Alternative Training Wednesday (except for recovery weeks)
Functional Strength training (no gym access needed) on Sundays (except for recovery weeks)
Total training time from 1.5 hrs to 5 hours.

This training plan also teaches you to do proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.

This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it! You're welcome!
Intensity distribution:

Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard

This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.

Ok, ready to start? Let's do this!

If you have any questions/comments about the plan, please feel free to contact me directly at

If you need help to determine your intensity zones using pace or HR, please contact me
Coachj MJ

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:53 hrs 1:00 hrs
2:19 hrs 1:16 hrs
0:28 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
0:53 hrs 1:00 hrs
2:19 hrs 1:16 hrs
0:28 hrs 0:45 hrs

Training Load By Week

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!