This 12-week beginner 10-mile training plan is ideal for new or returning runners who have some basic fitness but want a gradual, safe build to race day. It’s designed for those who can comfortably run 2 miles and want to prepare to complete a 10-mile race with confidence and injury prevention.
The plan balances progression with recovery, builds endurance, and develops consistency with manageable running frequency (3 run days/week, long run Saturdays, 3-week build + 1-week recovery).
It fits well for busy individuals who need structure without overwhelming volume.
Notes:
- Easy runs should be conversational pace.
- The long run builds endurance gradually with recovery weeks to avoid burnout.
- You can add optional light cross-training (e.g., cycling or swimming) on rest days but not mandatory.
- Taper in week 11 to let the body recover for race day.
- Warm-up and cool-down (5–10 minutes walking or jogging) before and after each run.
Athlete Coaching & Training Programs
- Triathlon (Sprint, Olympic, Half Ironman, Full Ironman)
- Duathlon
- Running (5k to Marathon)
I work with Beginner, Intermediate and Advanced Age-Group athletes.
Remote Coaching provided.