10Km Run Training Schedule for Beginners

Training Schedule for Beginners (10Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks Day Activity Remarks
Week 1 Monday Rest Relax
Tuesday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Wednesday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Saturday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Sunday Walk +Run 4min walk + 40 sec run (repeat for 45min)
Week 2 Monday Rest Relax
Tuesday Walk +Run 4min walk + 40 sec run (repeat for 45min)
Wednesday Walk +Run 4min walk + 40 sec run (repeat for 45min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 50 sec run (repeat for 45min)
Saturday Walk +Run 4min walk + 50 sec run (repeat for 45min)
Sunday Walk +Run 4min walk + 1min run (repeat for 50min)
Week 3 Monday Rest Relax
Tuesday Walk +Run 3min walk + 1min run (repeat for 50min)
Wednesday Walk +Run 3min walk + 1min run (repeat for 50min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 1min run (repeat for 60min)
Saturday Exercises 3min walk + 1min run (repeat for 60min)
Sunday Walk +Run 4min walk + 1min run (repeat for 75min)
Week 4 Monday Rest Relax
Tuesday Walk +Run 4min walk + 1min run (repeat for 75min)
Wednesday Walk +Run 4min walk + 1min run (repeat for 75min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 1min run (repeat for 75min)
Saturday Walk +Run 3min walk + 1min run (repeat for 75min)
Sunday Walk +Run 3min walk + 1min run (repeat for 75min)
Week 5 Monday Rest Relax
Tuesday Walk One Hour
Wednesday Walk +Run 3min walk + 75sec run (repeat for 75min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 75sec run (repeat for 75min)
Saturday Walk +Run 2min walk + 75 sec run (repeat for 75min)
Sunday Walk +Run 2min walk + 75 sec run (repeat for 90min)
Week 6 Monday Rest Relax
Tuesday Walk +Run 2min walk + 75 sec run (repeat for 60min)
Wednesday Walk +Run 2min walk + 75 sec run (repeat for 90min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 2min walk + 2min run (repeat for 75min)
Saturday Rest 2min walk + 2min run (repeat for 75min)
Sunday Walk +Run 1min walk + 1min run (repeat for 60min)
Week 7 Monday Rest Relax
Tuesday Walk +Run 1min walk + 1min run (repeat for 60min)
Wednesday Walk +Run 1min walk + 1min run (repeat for 60min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 1min walk + 1min run (repeat for 60min)
Saturday Walk +Run 1min walk + 1min run (repeat for 60min)
Sunday Walk +Run Easy walk & run for 90min 
Week 8 Monday Rest Relax
Tuesday Walk +Run Walk 5min, Easy Run 10Min, Walk 5Min. 3sets 
Wednesday Walk +Run Walk 5min, Easy Run 10Min, Walk 5Min. 3sets 
Thursday Exercises Stretching Exercise / Yoga
Friday Run Cover 5Km. Start easy, run + walk and complete
Saturday Run Cover 5Km. Start easy, run + walk and complete
Sunday Run Cover 6Km. Start easy, run + walk and complete
Week 9 Monday Rest Relax
Tuesday Run Cover 6Km. Start easy, run + walk and complete
Wednesday Exercises Stretching Exercise / Yoga
Thursday Run Cover 6Km. Start easy, run + walk and complete
Friday Run Cover 4Km. Start easy, run + walk and complete
Saturday Rest Realx
Sunday Run Cover 7Km. Start easy, run + walk and complete
Week 10 Monday Rest Relax
Tuesday Run Cover 7Km. Start easy, run + walk and complete
Wednesday Run Cover 4Km. Start easy, run + walk and complete
Thursday Exercises Stretching Exercise / Yoga
Friday Run Cover 8Km. Start easy, run + walk and complete
Saturday Rest Realx
Sunday Run Cover 9Km. Start easy, run + walk and complete
Week 11 Monday Rest Relax
Tuesday Run Cover 5Km. Start easy, run + walk and complete
Wednesday Run Cover 5Km. Start easy, run + walk and complete
Thursday Exercises Stretching Exercise / Yoga
Friday Run Cover 7Km. Start easy, run + walk and complete
Saturday Run Realx
Sunday Run Cover 10Km. Start easy, run + walk and complete
Week 12 Monday Rest Relax
Tuesday Easy Run + Walk One Hour
Wednesday Run Easy Run 3km + Stretching
Thursday Exercises Stretching Exercise / Yoga
Friday Rest Easy Run 2km + Stretching
Saturday Rest Relax
Sunday Race Day 10K
Drink Plenty of Water throughout the day
Twice  a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman
Don't overshoot the training plan, stop training in case of any injury- minor or major and report.
In case of doubt, ask for help.

About Coach Ravinder

Coach Ravinder, popularly known as Coach, is one of the leading run catalysts. Ravinder is a marathoner, fitness coach and a mentor to the budding running enthusiasts in the NCR. Due to his excellent inter-personal skills and propensity to be a motivational force for every runner and running-aspirant, he is a name to reckon with in India and especially in Delhi NCR. He has a huge fan-following as people respect him for his mentoring and coaching skills. Coach Ravinder is the co-founder of Run With Me Foundation and oversees its day to day operations.

Current Events

Footloose Run 2018

T10 Sports Corpo Jumble 2018

Kronos LiveInspired 10K Run

Harvest Gold Global Energy Race

Shivalik Ultra Run

Runner of the Year Awards