Complete Your First 10k
Prepare for your first 10k race with this gradual and accessible program. Build your endurance over 8 weeks and learn the fundamentals of running training.
Prerequisites
- ✓Able to run 20-25 minutes continuously
- ✓At least 2 months of regular running
- ✓Available for 3 sessions per week
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
25 min easy endurance - 70% MHR
20 min - 70% MHR
30 min continuous run - 70% MHR
30 min - 70% MHR
6 x (3 min 75% MHR / 2 min rest)
40 min continuous run - 70% MHR
35 min - 70% MHR
5 x (4 min 76% MHR / 2 min rest) - Sustained pace
50 min continuous run - 70% MHR
25 min - 70% MHR
20 min - 70% MHR
10K - Run at your natural pace
This plan shows key weeks from the 8-week program. Intermediate weeks follow the same pattern with progressive intensity.
Training tips
- 1.Increase your long run distance by only 10% per week to prevent injuries
- 2.Wear appropriate running clothes and invest in good shoes
- 3.Practice fueling (water, gels) during long runs
- 4.Do strength exercises 1-2 times per week to prevent injuries
Frequently Asked Questions
What pace should I aim for a 10k as a beginner?
As a beginner, aim for a comfortable pace of 6-7 min/km to finish the 10k. What matters is completing the race. Once you've finished your first 10k, you can progress to faster time goals.
How do I manage hydration and nutrition during a 10k?
For a 10k as a beginner (50-70 minutes), you typically don't need food during the race. Hydrate well in the days before and drink a little water 1-2 hours before. After the race, consume carbs and protein for recovery.
Should I do strength training while preparing for a 10k?
Yes, strength training is very beneficial for runners. Two light sessions per week (even 20-30 minutes) focused on legs, glutes, and core prevent injuries and improve performance. Do exercises like squats, lunges, and planks.