8-Week Beginner 10K Running Schedule
If you've already run a few 5Ks, running a 10K is totally doable — especially if you take time to build up your mileage. Here's an eight-week beginner training schedule that will help you train through and appropriately prep you for your very first 10K race.
Keep reading for this basic eight-week
|1||Rest||3 miles||CT*||2.5 miles (race pace)||Rest||3 miles||30 minutes EZ**|
|2||Rest||3 miles||CT||3 miles (race pace)||Rest||3.5 miles||35-40 minutes EZ|
|3||Rest||3.5 miles||CT||3.5 miles (race pace)||Rest||4 miles||35-40 minutes EZ|
|4||Rest||4 miles||CT||3.5 miles (race pace)||Rest||4.5 miles||40-45 minutes EZ|
|5||Rest||3 miles||CT||4 miles (race pace)||Rest||5 miles||40-45 minutes EZ|
|6||Rest||3.5 miles||CT||3.5 miles||Rest||6 miles||40-45 minutes EZ|
|7||Rest||4 miles||CT||4 miles (race pace)||Rest||7 miles||40-45 minutes EZ|
|8||Rest||3 miles||CT or Rest||3 miles||Rest||Rest||Race Day|
*CT: Cross train
**EZ: Easy run at a comfortable pace
Click here for an image-free printable so you always have your workout schedule handy.