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:

  • You currently are able to run for about 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.

    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.... :)



    running quote

    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:


    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. 


    race conversion calculator
    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



    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!
    Home > 10k Running Tips > 10k Running Program


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