10k for beginners

Push yourself past the 5k marker and start enjoying longer runs

Pushing yourself to bigger miles

If you can run continuously for one mile or you’ve just finished the Couch to 5k then this 10K training plan is perfect for you. Throughout the plan you will be doing a mix of easy and steady pace runs. Whats does that mean we hear you ask… an ‘easy’ run means running at about 60-70% capacity – you should be able to hold a conversation at this pace. A ‘steady’ run means you increase your running capacity to 70-80%.

Your 10 week 10k training Plan

A mix or easy and steady runs

Week 1

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	Rest
Friday	15 minutes of easy running
Saturday	Rest
Sunday	25 minutes of easy running

Week 2

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	Rest
Friday	15 minutes of easy running
Saturday	Rest
Sunday	25 minutes of easy running

Week 3

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	20 minutes of easy running
Friday	Rest
Saturday	10 minutes of easy running
Sunday	20 minutes of easy running

Week 4

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	20 minutes of easy running
Friday	Rest
Saturday	10 minutes of easy running
Sunday	25 minutes of easy running

Week 5

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	15 minutes of steady running
Friday	Rest
Saturday	10 minutes of easy running
Sunday	30 minutes of easy running

Week 6

Monday	Rest
Tuesday	20 minutes of easy running
Wednesday	Rest
Thursday	20 minutes of steady running
Friday	Rest
Saturday	15 minutes of easy running
Sunday	40 minutes of easy running

Week 7

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	20 minutes of easy running
Friday	Rest
Saturday	15 minutes of easy running
Sunday	45 minutes of easy running

Week 8

Monday	Rest
Tuesday	10 minutes of easy running
Wednesday	Rest
Thursday	15 minutes of steady running
Friday	Rest
Saturday	15 minutes of easy running
Sunday	50 minutes of easy running

Week 9

Monday	Rest
Tuesday	15 minutes of easy running
Wednesday	Rest
Thursday	15 minutes of easy running
Friday	Rest
Saturday	10 minutes of easy running
Sunday	20 minutes of easy running

Week 10 🏁

Monday	Rest
Tuesday	20 minutes of easy running
Wednesday	Rest
Thursday	15 minutes of easy running
Friday	Rest
Saturday	10 minutes of easy running or rest
Sunday	10k Race day

How to track your runs

The best app out there has got to be Strava, it's a club favourite. The app will use the GPS signal on your phone to accurately log the route and speed of your runs. Once you’ve created an account, search for FRC members within the app and then you can start sending and receiving kudos for activities. It also syncs with smart watches, etc if you don't like running with a phone.