Beginner 10k

Running Self-Paced

Beginner 10k

12 weeks

About this plan

  • Author: Jason Lakritz 
  • Length: 12 Weeks
  • Run Options: 3, 4 or 5 Day Option
  • Longest Workout: 60 Minutes
  • Workouts Included:  Run/Walk, Endurance, Strides

12

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1
Mon: 35m Wed: 40m Thu: 30m Sat: 24m Sun: 30m

Rest: Tue, Fri

Week 2
Mon: 34m Wed: 50m Thu: 30m Sat: 38m Sun: 30m

Rest: Tue, Fri

Week 3
Mon: 30m Wed: 49m Thu: 30m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 4
Mon: 24m Wed: 41m Thu: 30m Sat: 44m Sun: 30m

Rest: Tue, Fri

Week 5
Mon: 49m Wed: 42m Thu: 30m Sat: 55m Sun: 30m

Rest: Tue, Fri

Week 6
Mon: 45m Wed: 48m Thu: 30m Sat: 56m Sun: 30m

Rest: Tue, Fri

Week 7
Mon: 24m Wed: 58m Thu: 30m Sat: 1h 5m Sun: 30m

Rest: Tue, Fri

Week 8
Mon: 1h 4m Wed: 53m Thu: 30m Sat: 1h 3m Sun: 30m

Rest: Tue, Fri

Week 9
Mon: 1h Wed: 48m Thu: 30m Sat: 1h 15m Sun: 30m

Rest: Tue, Fri

Week 10
Mon: 24m Wed: 1h 1m Thu: 30m Sat: 1h 20m Sun: 30m

Rest: Tue, Fri

Week 11
Mon: 34m Wed: 46m Thu: 30m Sat: 34m Sun: 30m

Rest: Tue, Fri

Week 12
Mon: 34m Wed: 41m Thu: 30m Sat: 43m

Rest: Tue, Fri, Sun

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