Welcome to the Journey
Beginning a 10K training program can seem daunting, but with commitment and compassion for oneself, it can be an incredibly rewarding experience. This 4 week plan is designed for those just starting out on their fitness journey.
Week 1: Build That Base
Focus this first week on developing an exercise habit. Alternate walking and short, slow jogs for 30-45 minutes per session, 3-4 days this week. Don’t worry about distance, just get moving!
Week 2: Increase Intensity
Increase your workout days to 4-5 this week. Try fast walking for 5 mins to warm up, then jogging for intervals of 3 mins jogging and 2 mins walking. Total workout time 30-45 mins.
Week 3: Lengthen Long Run
Add in one longer session of 60 min total this week. Do intervals of 5 mins jogging and 3 mins walking. Your other workout days, continue 30-45 mins of intervals from last week.
Week 4: Taper and Race!
Decrease total workout time but add one more interval day. Jog easy for 20-30 mins in your long workout then walk to cool down and recover. Be proud of yourself as you jog/walk your first 10K!
FAQ
What if I can’t jog yet?
No problem! Power walk until you feel ready to mix in short jog intervals. Every step counts.
How fast should I go?
Focus more on time vs distance. Jog at a pace where you can still hold a conversation.
What should I eat?
Eat light, nutrient dense foods like veggies, fruits and lean protein to fuel workouts.
What if I miss a workout?
Don’t stress. Pick back up where you left off. Progress takes patience and self-compassion.
How can I prevent injury?
Listen to your body. Cross-train to build overall fitness. Replace shoes every 300-500 miles.
Related posts:
11 Eco-Friendly Exercises
This 15-minute HIIT workout for beginners takes zero equipment (and zero excuses)
10K Race Training for Every Level
6 Week Intermediate 5K Schedule
Apple’s New “Time to Walk” Feature Is Like Podcasting Meets Power Walking
5K Treadmill Training Schedule
10 Low-Impact Exercises That Still Torch Calories
30-Minute Cardio Medley Workout