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Beginner 10k Plan with Structured Workouts

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Beginner 10k Plan with Structured Workouts

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

TrainingPeaks

Length

2 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This free Beginner 10K Kickstart plan was created using the TrainingPeaks Workout Builder and can be completed using compatible devices. The workouts are designed for a beginner runner who wants to start training for a 10k.

Once you complete this two-week plan, go to the TrainingPeaks Plan Store to browse thousands of expertly designed plans or use our free Coach Match Service and we’ll hand-select a certified coach who is right for you. Results Start Here.


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Pick-Ups - 30 Seconds

Run00:31:0020 TSSStructured Workout
After warm-up and running with heart rate mostly in zones 1-2 include a few 30 second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.
Details
Tuesday

Day Off

Rest
Full day of recovery.
Details
Wednesday

Run Base: Aerobic

Run00:40:0030 TSSStructured Workout
10 minute warm up. Steady effort in zone 2 with good form and fast cadence. Keep it under control. Think smooth, not fast.
Details
Thursday

Pick Ups: 3x90 seconds

Run00:44:3021 TSSStructured Workout
Warm up well and include 4 pick-ups where you increase your effort to 80%. Then 3 x 90 seconds (recover 3 minutes) at 90%. Relaxed speed. Not all out.
Details
Friday

Day Off

Rest
Full day of recovery. Eat well and get extra sleep if possible.
Details
Saturday

Run Endurance: 3 x 5' 45 min

Run00:45:0037 TSSStructured Workout
Run 45' on a flat course or treadmill. Warm up for 10'. Then 3 x (5' hard, around 10K pace - Zone 3, then 5' medium, around Marathon goal pace - Zone 2). Cool down for easy 5'. Concentrate on keeping turnover high, don't overstride - run efficiently.
Details
Sunday

Run Base: Aerobic

Run01:00:0043 TSSStructured Workout
15 warm up to zone 2.
Steady effort in zone 2 with good form and fast cadence. Keep it under control. Think smooth, not fast.
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:60:00 01:15:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
03:60:00 01:15:00
Rest Day Off
—— ——

Training Load By Week


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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