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.

Coach Ravinder

10Km Run Training Schedule for Beginners

Clients

Aravali Trail Run 2024

Honda Manesar Half Marathon

Maruti Suzuki Marathon 2024

AIPL Women 10K Run 2024

ION Contribution Run 2024

New Gurugram Half Marathon

Paras Health Run

Morni Hills Marathon 2023

Wings Marathon 2023

Rotary Charity Run 2023

NHRDN Run

UKG Unity Run 2023