A flexible and straightforward 10k running plan can make it easier for you to get started with running. Try a 4-week training program for beginners.
Training program in 4 weeks
The training program for beginners lasts 4 weeks and has training sessions as described in this article. You can easily adjust the training volume and intensity according to your fitness level. Ensure adequate recovery between each workout, and always perform easy running training after strenuous workouts. You can also choose to train on other days than what is suggested in the training program, and if necessary, adjust up or down the number of days you want to run.
Week 1
Monday
Easy running with low intensity for 30 minutes. 3-5 speed increases in conclusion.
Wednesday
Fartlek. Run easy for 15 minutes as a warm-up. 6 × 200-600 meters fartlek in zone 3, with easy jogging for 1 minute between each interval. Enter the speed increases where you want. Cooldown 10 minutes to finish.
Friday
Run easily with low intensity for 45 minutes.
Sunday
Easy long run with low intensity for 60 minutes.
Week 2
Monday
Three-part progressive running with moderate to hard intensity. Easy warm-up for 10 minutes, which is the easy part of the progressive run. Increase the speed to a pace corresponding to zone 2-3 for the next 10 minutes. Finish with 10 minutes of running in zone 3. Jog down 10 minutes in the end.
Wednesday
Easy running with low intensity for 45 minutes.
Friday
Long intervals, 1000 meters with hard intensity. Easy warm-up for 15 minutes. Run 5 × 1000 meter intervals in zone 4, with a 3-minute break between each interval. Cool down for 10 minutes in the end.
Sunday
Fast long run for 70 minutes, with low to moderate intensity. Finish with 3-5 short ascents in the last 10 minutes of the long run.
Week 3
Monday
Warm-up for 15 minutes. 5 × 1000 meter interval, with hard intensity, with 60 seconds break between each interval. Cool down for 10 minutes.
Thursday
Easy running for 30 minutes, with low intensity.
Sunday
Fast long run, 60 minutes, with low to moderate intensity. Run 15-45 seconds faster than the pace you keep on a long easy run.
Week 4
Monday
Easy run for 45 minutes, with low intensity—5-speed increases in conclusion.
Wednesday
Warm-up for 15 minutes. 3 × 400-meter interval, with hard intensity. Jog down for 10 minutes. You can take this session the day before the race to keep the muscles going.
Saturday
Easy running for 35 minutes.
Sunday
Long run for 60-75 minutes low intensity.
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