6-week Beginner 10km Training Plan

Training Load By Week
Training Load By Week

You have been running for at least 6-months and may have done several 5k races. If you run 30-45 minutes a day and have done little to none of speedwork or intervals, but now you are looking to take your running up a notch. This 10km plan

Sample Day 4
4mi

Run easy 4 miles with 2-4 strides at the end of the run. Strides are 30 second 90% effort sprints.

Sample Day 6
5mi

Easy 5 miles

Sample Day 11
4mi

Run easy 4 miles with 2-4 strides at the end of the run. Strides are 30 second 90% effort sprints.

Sample Day 13
5.5mi

Easy 5.5 miles

Sample Day 18
4.5mi

Run easy 4.5 miles with 2-4 strides at the end of the run. Strides are 30 second 90% effort sprints.

Sample Day 20
6mi

Easy 6 miles

Sample Day 25
4.5mi

Run easy 4.5 miles with 5 strides at the end of the run. Strides are 30 second 90% effort sprints.

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.