10 Week 10K Beginner Training Plan

Key Features of the Plan

This plan is designed for those who can already run or jog continuously for 40 minutes. It helps you build on this foundation to improve fitness and speed so you hit a 10K personal best in 10 weeks..

Base Endurance Focus: Build a strong foundation with one interval session per week to gradually improve your speed.

Progressive, Varied Sessions: Each workout builds on the previous one, ensuring consistent improvement in both fitness and confidence whilst maintaining motivation.

Flexibility for Club Runs: Guidance is given on which sessions can be swapped for your local club runs, so you can train socially while staying on track.

10-Week Structured Progression

Develop a solid endurance base with easy runs and one weekly interval session. This phase focuses on helping you get comfortable with your pace and improve stamina.

Block 2 (Weeks 5-8): Speed Development and Endurance Growth

Build on your base with slightly faster runs and short intervals, helping you improve both your speed and endurance. You’ll see noticeable improvements week by week.

Prepare for race day by reducing the intensity and focusing on maintaining your fitness. This phase ensures you’re well-rested, injury-free, and ready to perform.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners, my passion is helping athletes of all levels reach their full potential. Whether you're a beginner or experienced runner, I'm committed to providing guidance that ensures you train smartly and efficiently.

Ready to Achieve Your 10K Goal?

With clear instructions for each session and flexibility built in, this plan is designed to help you succeed—one step at a time.

Let’s get started!

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