10km Beginners 12 Week Training Plan
10km Beginners 12 Week Training Plan
Length
12 Weeks
Plan Description
This training plan is for anyone new to running, hoping to complete a 10km run or fun run, in the next 12 weeks.
It's important to note that individual fitness levels and health conditions can vary. It's advisable to consult with a healthcare professional before starting any new exercise program. Assuming the runner has a basic level of fitness and has been cleared for running, here's a 12-week training plan for a beginner preparing for their first 10km race:
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:42:00 | 01:00:00 |
|
Day Off
x2
|
02:15:00 | 01:00:00 |
|
X-Train
x1
|
00:20:00 | 00:30:00 |
|
Other
x1
|
00:15:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:42:00 | 01:00:00 | |
|
|
02:15:00 | 01:00:00 | |
|
|
00:20:00 | 00:30:00 | |
|
|
00:15:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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