Your 10K training plan

Your 10K training plan - how to run your first 10K in 16 weeks

Are you a beginner runner looking for a training plan for your first 10 km run? Then we have something for you. Experienced long-distance runner Anna Gehring advised us on this article and gave us practical tips on training for the first 10 kilometres. The 16-week training plan was developed by her based on her own experience.

spized / Anna Gehring | Running

July 3, 2023 |

Whats’ on this page

1. Why does it take so long to run 10 kilometres with the running plan for beginners?

2. Do I have to stick strictly to the 10km training plan?

3. What should I keep in mind when approaching the 10 km running plan?

4. Don't forget recovery phases in the running plan for beginners

5. Don't just train by running, strengthen your body too

6. Your 10k training plan

7. Running plan fulfilled and now?

Why does it take so long to run 10 kilometres with the running plan for beginners?

When you start running, your entire musculoskeletal system is not usually prepared for a long run. This plan is primarily about preparing your tendons, muscles and ligaments for a longer run.

Your goal is to be able to run 10 kilometres at a stretch at the end of the plan. The speed is not important at first. It's about persevering by training and increasing your basic endurance. For this reason, the plan does not include any tempo runs or VO2 max programmes.

In any case, you should be patient at the beginning. If you put too much strain on your ligaments, muscles and tendons too soon, you run a high risk of injury. Your goal of running 10 kilometres at a stretch will then be pushed further back.

If you have already completed our 5K training plan, you can start the 10K running plan a little later. Then 8 to 12 weeks should be enough. If you can already run for 20 to 30 minutes at a time, you can start from week 5.

Our tip: Be realistic about your fitness and performance. Stick to the plan first rather than trying to do too much too fast.

Do I have to stick strictly to the 10km training plan?

No plan is set in stone. This means that our 10km training plan only provides guidance. Basically, it is enough if you fulfil 90 percent of the plan. More importantly, your running plan should not lead to stress, but on the contrary, it should make your life less stressful. Before you lose motivation, you can also swap units in the plan or, for example, train alternatively by bike or in the water in between.

Nevertheless, we recommend that you stick to the plan as much as possible. Plans have one big advantage: they give you structure. By "ticking off" training units, you can also overcome motivation gaps.

Our tip: Find someone with whom you can work through the 10 km jogging training plan. Training in a group can be enormously motivating. Just give it a try!

One more thing: At the start, you can also reward yourself for individual milestones in the plan. For example, you can design your own running shirt. Perhaps with a motivational slogan?

What should I keep in mind when approaching the 10 km running plan?

As already written, plans serve above all to provide orientation and are not to be carried through at any price.

Take breaks if you are in pain or have a cold: This is especially true if you are in pain or have a cold. If you have pain for more than 48 hours, take a break for a day. If you feel cold symptoms such as a cold or cough, take a break from sports. Always remember: one day off is better than four weeks off due to injury or illness! By the way, a break doesn't mean that you can't do anything. For example, if you have an injury to your foot, you can use alternative training methods and strengthen your back muscles.
Start leisurely: Walk only with breaks during the first two weeks. Alternate between brisk walking and running. Adapt the walking breaks to your fitness level. For example, start with 1 min of running and 2-3 min of walking in alternation. You can gradually increase this interval until you are running for 5 min at a time and only walking for 1 min afterwards.

Our tip: Only run fast enough so that you can relax and talk to someone else during the run.

After 12 weeks, also do incline runs: Incline runs are easy. Increase the pace until you are sprinting at almost maximum speed. Make sure you run cleanly even at high speed. Incremental runs are important because they improve your coordination and improve your running economy over time.

Don't forget recovery phases in the running plan for beginners

Even if your motivation is exuberant and you would like to start your first 10K run tomorrow, you should give your body regular breaks. Too fast and too high a load increases the risk of injury. Of course we don't want that. Therefore, be sure to follow the guidelines for relief!

That's why our running plan for 10 kilometres includes a relief week every four weeks. During this week you run less and do alternative workouts instead.

Additional tip: Always include a stretching session after your running sessions. Stretching for 5 to 10 minutes reduces muscle tension and improves recovery. You can also incorporate a fascia roller into the stretching.

Don't just train by running, strengthen your body too

If you study your 10 km training plan, you will notice that it is not just about running. The plan also includes so-called "stability exercises". These stabilisation exercises strengthen your entire musculature. This helps you to become more efficient and resilient to injuries later on. Stability exercises are also important to improve your running style and running economy.

It is best to do stability exercises twice a week. 20 to 30 minutes each time is sufficient. The exercises are perfect as a supplement to your training days. You can also do them on your off-days as an additional session.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

20-30min with walking breaks

The stability training is only an add-on.

20-30min with walking breaks

30-40min with walking breaks

20-30min stability training

20-30min with walking breaks

30-40miwith walking breaks

30-40min with walking breaks

20-30min stability training

20-30min easy running

30-40min with walking breaks

20-30min easy running

20-30min stability training

Free or 30-40min bike/swim

20-30min easy running

20-30min stability training

40-50min with walking breaks

20-30min easy running

20-30min stability training

50-60min with walking breaks

20-30min easy running

20-30min stability training

40-50min with walking breaks

30-40min easy running

20-30min easy running

Free or 30-40min bike/swim

30-40min easy running

20-30min stability training

40-50min with walking breaks

30-40min easy running

20-30min stability training

50-60min with walking breaks

30-40min easy running

20-30min stability training

30-40min easy running

20-30min easy running; followed by 3x80m steeplechase heats

Free or 30-40min bike/swim

30-40min easy running

30-40min easy running, followed by 3x80m step-up runs.

20-30min stability training

60-70min with walking breaks

40-50min easy running

40-50min easy running, followed by 3x80m incline runs.

20-30min stability training

30-40min easy running

45-55min easy running

40-50min easy running, followed by 3x80m incline runs.

20-30min stability training

30-40min easy running

55-60min easy running

30-40min easy running, followed by 3x80m step-up runs.

20-30min stability training

20min easy running

10min Stavitraining

10km

Running plan fulfilled and now?

You've made it and run your first 10 kilometres at a stretch after 16 weeks? Then maybe you've found fun in running and now want to tackle the next stage? Then why not continue with our other running plans right after a short breather?

Click here for the running plan for a half marathon. And, don't forget: Reward yourself! Here you can find customisable running products.