12-week 10km Training Plan for Beginners
12-week 10km Training Plan for Beginners
Author
Frankie Horsfield
Length
12 Weeks
Plan Description
Ready to conquer your first 10K?
Our 12-week 10km Training Plan for Beginners is the perfect guide to help you build up to that milestone with confidence!
Designed with beginners in mind, this plan gradually increases your running distance and endurance over 12 weeks, ensuring you’re well-prepared to tackle the 10km.
Each week includes easy-to-follow workouts that combine running and recovery days, allowing you to progress at a comfortable pace.
By the end of the training plan, you’ll be ready to take on 10km and enjoy every step of the journey!
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
00:25:00 | 00:30:00 |
|
Day Off
x2
|
—— | —— |
|
X-Train
x2
|
01:05:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:25:00 | 00:30:00 | |
|
|
—— | —— | |
|
|
01:05:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.