The Method to Reach 10K

Today I want to share with you more than just my training plan to achieve the goal of running a continuous 10 kilometers; I want to share with you an easy calculation method to do it in just 6 weeks. Before we begin, keep in mind that this plan is designed for beginners, so don’t worry too much about speed initially. The goal is to build a solid endurance base. I know, because I’ve asked myself this question a thousand times, that your doubt is about the pace to keep, but believe me, set aside this data and focus on the sensations and purpose of each run.

10K Beginner Plan with 3 Workouts for 6 Weeks

Let’s start from the basic concept of this table for beginners eager to quickly and effectively run their first 10 kilometers. Set the fateful date and work backward.

Week 1:

• First workout day: Start with a steady-paced workout. Run for 1 minute at a slightly faster pace than your usual, followed by 3 minutes of very easy jogging. Repeat this cycle for about 20 minutes. The key is to go faster than your usual slow run.
• Second workout day: Do a 20-minute easy jog. This workout is short but aims to make you feel comfortable in your run.
• Third workout day: Increase the duration of the run to 30 minutes, maintaining a very easy pace, and don’t worry about going too slow; there’s plenty of time.

Week 2:

• First workout day: Continue with the 1-minute fast and 3-minute slow workout for 25 minutes.
• Second workout day: Jog slowly for 25 minutes.
• Third workout day: Extend the run to 35 minutes at an easy pace.

Week 3:

• Tuesday: Repeat the 1-minute fast and 2-minute slow workout for 30 minutes.
• Thursday: Jog slowly for 30 minutes.
• Saturday: Increase the run to 40 minutes at a relaxed pace.

Week 4:

• Tuesday: Repeat the 2-minute fast and 3-minute slow workout for 30 minutes.
• Thursday: Jog slowly for 35 minutes.
• Saturday: Extend the run to 45 minutes at a relaxed pace.

Week 5:

• Tuesday: Repeat the 1-minute fast and 2-minute slow workout for 30 minutes.
• Thursday: Jog slowly for 40 minutes.
• Saturday: Extend the run to 45 minutes at a relaxed pace.

Week 6:

• Tuesday: Repeat the 2-minute fast and 2-minute slow workout for 20 minutes.
• Thursday: Jog slowly for 25 minutes.
• Saturday: You will do your 10K.

Don’t worry too much about speed; the main goal is to build endurance. Listen to your body, and if you feel you’re going too fast, slow down. Don’t get too fixated on the tasks you read here; the underlying concept is important. The week of your 10K should feel easier; it must be so. Be careful not to overdo it in training; this isn’t the occasion where we want you to be in top shape, right?

Important Tips:

• Focus on the quality of the workout, your breathing, and posture during the run.
• Maintain a steady and even pace to avoid burning out too soon. It’s better to finish stronger than to start at max effort and have to stop the workout.
• Remember that the second day is for a lighter and more enjoyable run, so take advantage of this relaxation moment.
• The third, which I dub the weekend day, is the day when you will truly build your endurance, so give it your all.

As the weeks go by, you’ll start to build a solid foundation and get closer to the 10K goal. It will be a challenge, but with determination and consistency, you’ll succeed. Remember, running is a journey, and every step you take brings you closer to the finish line. Happy running and good luck!