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Beginner 10k - 10 week program


Marty Gaal

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10 Weeks

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Plan Description

This program is for athletes relatively new to running who have been walking or jogging 1-2 times per week for 1-2 miles at a time. Non-runners who have an athletic background - some aerobic development such as cycling, skiing, swimming - may also use this plan.

The plan averages about 2 hours of running per week, starting on the lower end and moving up to the higher end of the range. Pacing is based on effort/RPE with some HR guidelines. The plan includes basic strength/core options as well as optional cross training days.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:29 hrs 1:00 hrs
Strength x2
0:56 hrs 0:35 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:29 hrs 1:00 hrs
0:56 hrs 0:35 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Marty Gaal, CSCS. Raleigh, NC area with 15 years full time coaching experience.

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Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at

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