8-Week Beginner 10K Training Plan

This plan is designed for runners who can already run or jog continuously for 40 minutes. Over the course of 8 weeks, the plan aims to help you achieve a 10K personal best through progressively challenging you with a variety of motivational sessions. The plan is divided into two blocks, with the second block progressing from the first.

Base Endurance and Lactate Threshold Focus: Both blocks emphasize endurance-building with longer steady runs, combined with intervals to improve your lactate threshold, enabling you to run faster for longer.

Progressive Sessions: Each workout is designed to build on the previous one, ensuring a steady improvement in both endurance and speed.

Flexibility for Club Runs: If you run with a group, there is guidance on which sessions can be swapped, so you can train socially while keeping aligned with the plan.

8-Week Structured Progression

Block 1 (Weeks 1-4): Base Endurance and Lactate Threshold Foundation

This first block focuses on laying the foundation for your endurance with long, steady runs. It also introduces lactate threshold intervals, which are designed to increase your ability to sustain a faster pace. You'll gradually improve both your stamina and threshold, setting the groundwork for the second block.

Block 2 (Weeks 5-8): Progressive Endurance and Lactate Threshold Development

The second block builds on the gains from the first, with increased intensity and duration of both the base endurance runs and lactate threshold intervals. This block prepares you for race day by pushing your limits, improving your speed, and making sure your endurance is at its peak.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners of all levels, my passion is helping athletes reach their full potential. Whether you're a beginner or an experienced runner, I’m committed to providing guidance that ensures you train smartly and efficiently.

Ready to Achieve Your 10K Personal Best?

This 8-week plan is designed to help you succeed by building a strong endurance base and improving your lactate threshold. With clear instructions for each session and flexibility built in, you’ll be prepared to not only hit your 10K PB but smash it!

Let’s get started!

Visit our website for more plans!