Beginner Runner's 10 K Plan 14 weeks

Average Weekly Training Hours 03:41
Training Load By Week
Average Weekly Training Hours 03:41
Training Load By Week

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.

Sample Day 1
0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 1
0:35:00
14/2 run walk

35 mins run as 2x Run 14 mins/2 mins walk, easy cool down 4 minutes

Sample Day 3
0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 3
0:35:00
Steady Run

Steady tempo for 35 mins, think tall posture, elbows back and quick feet

Sample Day 5
0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 5
0:30:00
30 mins Easy learning to run

10 mins easy run, 15 mins drills and strength, 5 min easy recovery run/walk

Sample Day 6
1:00:00
Full Body Functional Strength

See the pdf file for instructions

Marjaana Rakai
|
Be Sisu Fit Inc.

She is a former cross-country ski athlete at Finnish national level, track & field athlete, weekend warrior, runner and a triathlete training for Ironman. She has a Master's degree in Sports Science from the Norwegian School of Sports Science (Exercise Physiology & Biomechanics), NASM personal trainer certification and always learning about training.