For beginners, the conversational pace is the way to go. Slow down and recover. Make it a rule to train with 70 to 80 percent of your maximum capacity. Aside from not exercising at all, probably the worst thing you can do is overdo it.
As a rule, schedule at least two rest days each and focus on recovery practices as much as you focus on training. The 10K plan includes a mix of running, walking, and resting. Your goal as a beginner is to make it to the finish line, whether in 60 minutes, 90 minutes, or longer if you have to.
Related article: Check how to boost your immune system and fitness at the same time. For your first week of training, you'll complete 10 sets of 1-minute runs followed by 1-minute walks for a total of 20 minutes on your three running days. The fourth training day is reserved for cross training, while the other three days should be rest days. On each of your running days, you'll perform one additional set. As you've begun to build up some fitness, the third week of your training is about practicing consistency to build endurance.
Now that you're going on a month into your training program, it's time to increase the amount of time you spend running during each interval. Week four includes 10 sets of 2-minute runs followed by 1-minute walks.
As the halfway marker, week five turns up the intensity by adding an additional workout day for cross-training. You'll also get your first dose of a 3-minute run followed by 1-minute walk, which you'll perform 10 times. Way to go—you're more than halfway through your training program! By now you've gotten enough practice with 3-minute running intervals that you're ready to expand the number of sets. This week, you'll increase to 13 sets of 3-minute runs followed by 1-minute walks. By the middle of the eighth week, you should be able to run for a total of 45 minutes.
Be sure that your cross-training includes strength training workouts so that you maintain your endurance. This is your most rigorous training week before you race your first 10K next week. Be sure to stay hydrated and get adequate nutrition to fuel your workouts. Your 10K is this week! You're going to take it a little easier so that you're well-rested for your big race. Good luck! If you're planning to run a 5K, you'll need to get in shape.
Our free training guide will get you ready to run. Session 2 30 minutes Run 1 minute, walk 2 minutes, do this 10 times. Session 3 40 minutes Run 2 minutes, walk 2 minutes, do this 10 times. Session 2 36 minutes Run 2 minutes, walk 2 minutes, do this 9 times. Session 3 45 minutes Run 3 minutes, walk 2 minutes, do this 9 times. Session 2 28 minutes Run 2 minutes, walk 2 minutes, do this 7 times. Session 3 35 minutes Run 2 minutes, walk 3 minutes, do this 7 times. Session 2 30 minutes Run 2 minutes, walk 1 minute, do this 10 times.
Session 3 36 minutes Run 3 minutes, walk 1 minute, do this 9 times. Session 2 36 minutes Run 2 minutes, walk 1 minute, do this 12 times. Session 3 40 minutes Run 3 minutes, walk 1 minute, do this 10 times. Session 2 40 minutes Run 3 minutes, walk 1 minute, do this 10 times. Session 3 48 minutes Run 5 minutes, walk 1 minute, do this 8 times.
Session 2 32 minutes Run 3 minutes, walk 1 minute, do this 8 times. Session 3 42 minutes Run 5 minutes, walk 1 minute, do this 7 times. Session 2 44 minutes Run 10 minutes, walk 1 minute, do this 4 times. Session 3 48 minutes Run 15 minutes, walk 1 minute, do this 3 times. Week 12 Session 1 50 minutes Run 50 minutes.
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