Fat to Fit to Fierce

10 K Training Schedule

Here is a Beginner 10K training schedule.  This schedule does NOT follow my personal 10K training podcast schedule, which is more of an advanced beginner schedule and starts with 30 minute runs. Happy Running!

XT= Cross Training. Basically any activity other than walking or running.

 

WEEK #

Mon

Tues

Wed

Thurs

Fri

Sat

Sun


(1)

Off or XT

20 min.

run/walk

Off or XT

20 min.

run/walk

Off or XT

OFF

2.0 mile

run/walk


(2)

Off or XT

25 min.

run/walk

Off or XT

25 min.

run/walk

Off or XT

OFF

3.0 mile

run/walk

(3)

Off or XT

30 min.

run/walk

Off or XT

25 min.

run/walk

Off or XT

OFF

3.5 mile

run/walk

(4)

Off or XT

35 min.

run/walk

Off or XT

30 min.

run/walk

Off or XT

OFF

4.0 mile

run/walk

(5)

Off or XT

40 min.

run/walk

Off or XT

35 min.

run/walk

Off or XT

OFF

4.5 mile

run/walk


(6)

Off or XT

45 min.

run/walk

Off or XT

40 min.

run/walk

Off or XT

OFF

5.0 mile

run/walk


(7)

Off or XT

50 min.

run/walk

Off or XT

45 min.

run/walk

Off or XT

OFF

5.5 mile

run/walk

(8)

Off or XT

55 min.

run/walk

Off or XT

60 min.

run/walk

Off or XT

OFF

6.0 mile

run/walk


(9)

Off or XT

30 min.

run/walk

Off or XT

20 min.

run/walk

Off or XT

OFF

10K Event

(6.2 miles)

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4 Comments
  1. Thanks for posting your schedule. Do you find that running is very mental? The first half of my “run” is always tight, breathing is out of wack, body not relaxed, by the 2nd half, I can relax more and enjoy it. I’m just worried that I can’t even run a mile w/o stopping now so how can I do a 10K!?!?! But I’m determined to train and try. I really just want to do my best. And I keep telling myself that if I was able to run/walk a 3.5 mile race after having surgery, I can do this too! Thanks for the motivation Carli!!!

  2. Carli I just want to say thank you for creating such a great podcast. I am on week 2. I should be going on to week 3 but I just want to take one more week with week 2. It’s like I have my own little personal trainer. I will be supporting you all the way. Thanks for all the great information and will power.

  3. Betty, it is SO mental. I always say the first mile is the hardest, the last mile is the easiest. You definitely can do it. It’s like the Little Engine that Could, “I think I Can I think I Can”

  4. Pella, that’s a great approach. The program is a guidance plan, people often repeat days and weeks until they feel comfortable going forward. You can do it!!

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