Best Running Tips :: 10k Running Program for Beginners - A 12 Week Training Program for Your First 10k
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:
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.
And don't forget, if you can already do a bit of running, you don't have to start these programs from the start. Dip in somewhere in the middle and start building from there!
Check these beginner running programs out, they are pretty good if I say so myself... :)
They have had thousands of users and I have yet to receive my first complaint.... :)
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 running workouts per week.
The zones used are:
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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.
| WK | Workout 1 | Workout 2 | Workout 3 |
| 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 4 x 5 min 2 min jog in between |
Zone 1 50 min |
| WK 7 | Zone 2 1/2 30 min |
Zone 3 5 x 5 min 2 min jog in between |
Zone 1 55 min |
| WK 8 | Zone 2 25 min |
Zone 3 5 x 6 min 3 min jog in between |
Zone 1 40min |
| WK 9 | Zone 2 40 min |
Zone 3 4 x 8 min 3 min jog in between |
Zone 1 60 min |
| WK 10 | Zone 2 45 min |
Zone 3 3 x 10 min 4 min jog in between |
Zone 1 60 min |
| WK 11 | Zone 2 40 min |
Zone 3 2 x 15 min 5 min jog in between |
Zone 1 50 min |
| WK 12 | Zone 2 30 min |
Zone 2 30 min |
Race Your First 10K ! |
Hope you like this 10k running program. It's a surefire way to get to running your first 10k!
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