Beginner 10k (strength included)
Beginner 10k (strength included)
Length
8 Weeks
Plan Description
This 8-week plan is built for new or returning runners who want to train smart - not just harder - for their first or best 10K. Whether you're starting from walk/run intervals or already running a few times per week, this program will guide you through a structured, time-based approach that gradually builds your endurance, strength, and confidence.
What’s included:
✔️ 3 weekly run or run/walk sessions
✔️ 1–2x/week beginner-friendly strength workouts per week (optional; delivered by CSEP certified trainers - the gold standard)
✔️ Optional cross-training days to boost fitness without overloading joints
✔️ A progressive training structure with built-in recovery
✔️ All workouts based on RPE (rated perceived exertion), not pace - making it accessible at any level
✔️ Coaching support through Training Peaks (with a paid account)
✔️ Designed by Canadian Certified Exercise Physiologists
No fancy tech required - just your shoes, a bit of consistency, and a willingness to show up.
Your first 10K is closer than you think. Let's get started.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
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
|
10mi | 6mi |
|
X-Train
x2
|
—— | —— |
|
Strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10mi | 6mi | |
|
|
—— | —— | |
|
|
—— | —— |
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.