Below is a free 10k training schedule that is perfect for beginners. It is easy to follow and challenging, yet it is flexible enough to incorporate into a busy life schedule. The program is 8 weeks in length, so the ideal time to start the program, would be exactly 8 weeks before your 10k event. However, feel free to modify the program to your specific likes and requirements. If you want to repeat one of the weeks that is fine. Or if you already have a strong fitness level and a short amount of time before your 10k race, feel free to jump right in, in the middle of the program.

Please read the previous post (which you can find here) if you are new to running. It touches on a few of the basics of a good training program, such as consistency, safety, and motivation. Remember with a training program that you DON’T want to hurt yourself and you DO want to try to stay as consistent as possible. If you miss one of your running days for whatever reason, don’t feel like you have to double up workouts to make up for it. Just pick up, either where you left off, or where you would have been had you completed the previous running day. Also remember, that you don’t have to run the entire time. If you feel like you are pushing yourself too much for your fitness level, it’s OK to walk, especially if you are new to running. If your goal is to walk a 10k then you should be walking most, if not all, of these workouts.

Without farther delay, here is your 1st 10k training schedule! Good luck, be safe, and have fun!

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