Beginner 10-Week 10K Training Plan

This beginner’s training plan was put together by leading race organiser Great Run’s athlete in residence, Jonny Mellor.

What does “beginner” mean?

Mellor classifies a beginner as a new runner with little or no background in the sport and can run continuously for one mile (1.6km). They will be looking at completing a 5K or 10K with a combination of running and walking on event day.

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Mellor’s Training Tips for Beginners

The biggest mistake new runners make is rushing into training and not being patient. To begin with, runs should be a mixture of running and walking, then over time they should be built up gradually and progressively to keep the risk of injury low. Even with perfect form, running is a high-impact activity and a beginner needs to give their body time to adapt and adjust to the new stimulus.

To use a training plan effectively, it’s important to listen to your body. A common mistake is sticking too rigidly to a plan and not allowing for life getting in the way or feeling particularly tired. Don’t think of a missed run as a reason to give up or lose confidence – it can be a blessing in disguise, leaving you feeling refreshed and ready for your next run.

When starting out it’s easy to focus on running the same route (which is better than not running at all), but try to vary your runs over different distances, paces and terrains to improve your fitness and conditioning. Different sessions work different muscle groups and puts different stresses on the body.

You might not be able to keep up with the professionals just yet, but you can emulate an elite athlete. Make a conscious effort to eat healthily, stretch frequently and get a good night’s sleep every night. Doing the little things right can make all the difference to your race day performance.

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Week 1

The training plan starts with two identical weeks of three runs, with the longest scheduled for Sunday. “Easy” means running at about 60-70% capacity – you should be able to hold a conversation at this pace.

Week 2

Week 3

This week the training plan moves from three runs a week to four, moving Friday’s run to Thursday and adding the shortest run of the week to Saturday. This is the schedule you’ll work to until race day, with an extra five minutes added to the Sunday run until week nine.

Week 4

Week 5

This week’s plan introduces running at a steady pace – that means 70-80% of your capacity.

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Week 6

Week 7

Week 8 

Week 9

Week 10