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Best Running Tips :: 10k Running Program for Beginners - A 12 Week Training Program for Your First 10k



race conversion calculator

On this page I am providing you with a 12-week 10k running program for beginners.

It is the perfect 12-week 10 k training program for you if:

  • You currently are able to run for 30 minutes

  • You wish to enter your first 10K race.


  • Running Tips Can't do 30 minutes of solid running yet?

    Not to worry, take a look at the Beginner Running Programs on this site.

    There are various options available, the third program helps you get to 30 minutes of running in 12 weeks.

    Check it out, it's pretty good if I say so myself... :)

    And it has had more than 1,000 users already.

    By the way, with these Beginner Running Programs, if you have already reached a certain level of fitness, just skip the first few weeks of and start wherever you feel it is best!


    running quote




    Looking for a more advanced 10 k training program?


    Run Your Best 10k
    Train for your 10k the smart way with Run Your Best 10k!


    This 10K running program uses heart rate monitor training zones. You can use it without a heart rate monitor as well.

    This running program helps you prepare for your first 10k race in only twelve weeks. You will be doing three workouts per week.

    The zones used are:


    Zone 1
    Slow Run
    Zone 2
    Easy Run
    Zone 2 1/2
    Steady State Run
    Zone 3
    Tempo Run


    Before you look at the running schedule, please take note of the explanations behind the different zones and check out my views on cross training, warming up, cooling down et cetera.


    It's a must-read especially if you googled your way to this running program without reading anything else on this site. So please, read the heart rate monitor running programs page first if you have any questions.


    I have designed this 10K running program with the aim of safely guiding you towards your first 10K race. But you are responsible for your own body.

    It's your responsibility to take care of yourself. Whenever you feel an injury coming up, take a rest rather than push through. 


    Subscribe to the 10k Running Program

    Why don't you subscribe to this 10 k training program? I will provide you with a weekly e-mail with your schedule and add a tip or two about running.

    In twelve weeks time you will not only be able to run your first 10k, you will also know a great deal more about running, than you do now.

    How about that? Oh by the way, of course I am providing this program free of charge and your e-mail will not be shared with anyone at any time. Period.

    Does that sound fair?



    OK, now on to the program. I hope it works out well for you. I quite often receive e-mails from people saying they have finished their first 10k with help from this program, so I am hoping it will also help you get there!

    12 Week 10k Running Program for Beginners

    Some Other Pages You May Like


    10k running tips run your best 10k running stretches


    WK 1 Zone 2
    20 min
    Zone 2
    25 min
    Zone 1
    30 min
    WK 2 Zone 2
    25 min
    Zone 2
    25 min
    Zone 1
    35 min
    WK 3 Zone 2
    30 min
    Zone 2
    30 min
    Zone 1
    40 min
    WK 4 Zone 2
    25 min
    Zone 2 1/2
    20 min
    Zone 1
    30 min
    WK 5 Zone 2
    35 min
    Zone 2 1/2
    25 min
    Zone 1
    45 min
    WK 6 Zone 2
    35 min
    Zone 3
    2 x 10 min
    5 min jog
    in between
    Zone 1
    50 min
    WK 7 Zone 2 1/2
    30 min
    Zone 3
    2 x 15 min
    5 min jog
    in between
    Zone 1
    55 min
    WK 8 Zone 2
    25 min
    Zone 3
    2 x 10 min
    5 min jog
    in between
    Zone 1
    40min
    WK 9 Zone 2
    40 min
    Zone 3
    2 x 20 min
    5 min jog
    in between
    Zone 1
    60 min
    WK 10 Zone 2
    45 min
    Zone 3
    2 x 20 min
    5 min jog
    in between
    Zone 1
    60 min
    WK 11 Zone 2
    40 min
    Zone 3
    2 x 20 min
    5 min jog
    in between
    Zone 1
    50 min
    WK 12 Zone 2
    30 min
    Zone 2
    30 min
    Race
    Your First
    10K !




    running cadence



    10k Running Program
     




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