10

Weeks to
10k Training
Plan

Beginner
An easy to follow, first-time runners’ training plan. Complete your first
10k in just 3 training sessions a week for 10 weeks.
 WEEKLY
WORKOUTS
This plan includes five types of workout activities each week. These are
all important to get the fittest, strongest and fastest version of you to
the Finish Line.

When planning your runs and end goal, it will be important to understand that you will need to experience
different perceived efforts over different distances. For example, you can’t maintain your 1k personal best
time over a longer distance run such as a marathon. This is something you need to take into consideration
when planning your goals and race pace.

As a guideline for this, you can rank your effort as a percentage from 0-100%. For example 100% is your
full-on, max effort, can’t breathe for a while after you finish, sprint.

Distance Perceived effort Notes

High intensity pace, you should be breathless. This feels like a

5k 85 – 95%
sprint.
More challenging pace, and breath is laboured. You feel good
10k 80 – 85%
at the start but becomes more difficult as you progress.

Tempo effort, and breathing is less laboured. This is a chal-

Half Marathon 70 – 85%
lenging pace but you can sustain it.

Smooth pace, and easier to talk throughout. Testing but sus-

Full Marathon 50 – 70% tainable and your marathon time is expected to be just over
double your half marathon time.

Don’t forget to keep a note of your training - you are likely to be eligible for one of the ReesLeisure Virtual
Challenges / Distance Builder tees (from 10k to 1000 miles). Take a look at ReesLeisure.co.uk for more
information

10 Week Training Plan

 10k - 10 Week Training Plan

EASY

During an easy run you should aim to recover from hard efforts, and keep your legs mobile before the
upcoming training that week. Aim for a gentle pace to really relax and enjoy yourself – you should be able
to easily hold a conversation throughout.

STEADY/SLOW

Steady runs should feel a little more challenging and aim for around 60-75% effort. These runs help to get
the miles under your belt, increase your distance and build your aerobic fitness and endurance. You will be
able to talk intermittently in short sentences but can no longer maintain a conversation.

RACE PACE

On a race pace run you should complete this at the same pace you are aiming to finish your race on the day.
For example, if you would like to complete your 10k/6mile race in 1 hour (10 minute miles), then you should
complete your 4 mile race pace run in 40 minutes. Look out for our handy Race Pace Chart in this pack that
will help you with this.

INTERVALS

Interval training is great to include in your training as a way to work harder than you would if it was a
continuous effort. In this beginner 10k plan this is referred to as “Run-Walk” but uses the same principles.
Switching between fast and slower efforts can help increase muscle power and endurance and is more
performance-boosting than just running the miles. Alternate short high intensity bursts of activity with
periods of rest and recovery inbetween. Interval training utilises both the anaerobic and aerobic energy
systems of the body, which provides a whole host of benefits.

Benefits of interval training:

Reduce risk of injury or overtraining

Faster and more efficient workouts
Increased endurance
Weight loss

CROSS TRAINING

Cross training can do wonders in a run training plan. This simply means do an alternative type of exercise
to running. This will keep up your fitness but also reduce the overall strain on your running muscles. Some
examples of cross training that are great for your body include cycling, swimming, pilates, yoga or weights
to strengthen and condition and hold your muscles in place when you get tired.

10 Week Training Plan

 10k - 10 Week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Long run: 2
1 Rest 20 mins easy Rest 20 mins easy Rest Rest miles (3km) slow

Long run: 2
30 mins
2 Rest 30 mins easy Rest Run-Walk Rest Rest miles (3km) race
pace

30 mins Long run: 3

3 Rest 30 mins easy Rest Run-Walk Rest Rest miles (5km) slow

Long run: 3
30 mins
4 Rest 40 mins easy Rest Run-Walk Rest Rest miles (5km) race
pace

40 mins Long run: 4

5 Rest 40 mins easy Rest Run-Walk Rest Rest miles (6km) slow

Long run: 4
40 mins
6 Rest 50 mins easy Rest Run-Walk Rest Rest miles (6km) race
pace

50 mins Long run: 5

7 Rest 50 mins easy Rest Run-Walk Rest Rest miles (8km) slow

Long run: 6
50 mins
8 Rest 60 mins easy Rest Run-Walk Rest Rest miles (10km)
slow

Long run: 5
40 mins
9 Rest 50 mins easy Rest Run-Walk Rest Rest miles (8km) race
pace

30 mins
10 Rest 40 mins easy Rest Run-Walk Rest Rest RACE DAY!

*All distances are approximate

Starting run level Can walk 5k comfortably.

Rest day Don’t do anything strenuous

Easy You should be able to talk throughout

Fast pace run, walk when you need to (for twice as long as the run). For eg. Run 1 min,
Run-Walk
Walk 2 mins

Slow Gentle jog to get mileage under your belt

Race pace You should run this at the pace you would like to complete your race in on the day

10 Week Training Plan

 10k - 10 Week Training Plan

Take a look at our Race Pace Chart below to see approximate splits to hit your target time on race day (and
for you to use in your race pace runs).

As an example, if you are aiming to complete your 10k in 60 minutes, then you will need to run an average
of 6 mins for every km (or 9:40 for every mile) throughout the race e.g. 1km within 6 mins, 2 km within 12
mins, 3 km within 18 mins etc. On race pace runs, you should also practice at this speed.

10k RUNNING PACE CHART

Goal finish time Race pace (km) Race pace (miles)

30 mins 03:00 / km 04:50 / mile

35 mins 03:30 /km 05:40 / mile

40 mins 04:00 / km 06:30 / mile

45 mins 04:30 / km 07:15 / mile

50 mins 05:00 / km 08:05 / mile

55 mins 05:30 / km 08:50 / mile

60 mins 06:00 / km 09:40 / mile

65 mins 06:30 / km 10:30 / mile

70 mins 07:00 / km 11:15 / mile

75 mins 07:30 / km 12:05 / mile

80 mins 08:00 / km 12:50 / mile

85 mins 08:30 / km 13:40 / mile

90 mins 09:00 / km 14:30 / mile

* Times are approximate and you should sense check your own chosen pace

10 Week Training Plan

NEXT STEPS
Move on to your next Training Plan
Once you’ve completed this pack, why not take a look at the Advanced Training Plan or Easy Plan for the
next distance up?

Sign up now

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