10k
Beginner

Coach Alden's 10K Beginner Plan - 10 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
You're ready to tackle your first 10K. This plan will take the beginning runner through a ten week program using both pace and time based workouts. While this is designed for beginning runners, the plan can be used by runners looking to extend their base before leading into an A-race build.
SAMPLE WEEK
Monday
Other - Notes
Week 1 - Intro and Getting Started
And you're off!! 10k training starts now. You'll have 3 runs per week plus a cross training day to start. In addition, you'll have strength work to help keep your body balanced and in check.
Tuesday
Run
Steady run
35min run All running all day; you've got this
35:00 min
Wednesday
Strength Training
EMOM - 45/15
Complete 3 rounds of the following circuit. After each full circuit, take 1min to recover. Every minute on the minute - 45s per activity + 15s transition pushups split squat single leg dead lift oblique twists bicycle kicks plank burpees
21:00 min
Thursday
Run - Tempo Run
Short intervals
15min easy run 4x4min faster tempo with 2min recovery 5min easy finish to your run Intervals - The goal is to naturally pick up the pace and see if you can maintain it for all the intervals. In week 2, you will have a time trial to begin to identify pacing goals.
44:00 min
Friday
Strength Training
EMOM - 45/15
Complete 3 rounds of the following circuit. After each full circuit, take 1min to recover. Every minute on the minute - 45s per activity + 15s transition pushups split squat single leg dead lift oblique twists bicycle kicks plank burpees
21:00 min
Saturday
Run
Weekend Long run
45min easy run; keep it conversational Weekend long run is about time on your feet. Build up your endurance and keep moving. This will continue to increase during your training plan.
45:00 min
Sunday
Cross Training
Easy cross training day
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming or cycling. Keep the intensity down so this becomes an active recovery day.
30:00 min
OVERVIEW
Run
25 hrs
37 workouts
Strength Training
5 hrs
18 workouts
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