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10k Beginners Training Plan - 8 Weeks with training and race tips

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Would you like to get to the finish line of your first 10K?

Are you stepping up from 5k and want a new challenge?

Then this is the plan for you!

This plan is designed to allow you to finish your first 10k working to your full potential but can be fitted in around your work and life commitments. This plan works on a cycle of three week build and one week re-build. It includes some cross training plus training and race day tips.

We advise that you are should be able to run/walk for at least 20-30 minutes before taking on this plan (if you are not quite there yet why not take a look at the 5K plan which will fit in nicely before this one) and that you should be able to commit to 3-4 sessions a week over the 10 week period.

The plan includes:

- Strength training to help avoid injuries - from a qualified NASM Personal Trainer
- Heart rate target zones
- Training and race tips
- Email access to coach
- Rest and Recovery Days
- Stretching routines - follow along videos

I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you and

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and 10k event!

Read what other Athletes a saying about my plans

My Website Link

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:16:00 00:38:00
Strength x2
00:36:00 00:30:00
Other x1
00:05:00 00:17:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:16:00 00:38:00
00:36:00 00:30:00
00:05:00 00:17:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España.

I will help you meet your goals.

Training plans for all distances for novice, experienced & masters athletes. All training plans include training guide, email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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