Run Your First 10K

Summary: 6 Days a Week
8-weeks to get in shape for a 10K.

Description: This plan is designed to train the beginning runner to complete a 10K. You should be able to comfortably run 2-3 miles before starting this plan.

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Workout Details

Get in shape for your first 10K with this plan.

This training plan combines both strength and endurance training. Designed to produce fast results in the improvement of running endurance for beginning runners, this six day per week plan includes four days of cardio, one day of strength training, and one day of both cardio and strength training. Because this is a rigorous plan, pay close attention to your diet. You need to ensure that you are taking in enough calories to fuel these workouts.

Varying your intensity on your runs will improve your race performance.

This plan also includes cycling and swimming as forms of cardio cross training. These workouts will help to increase your cardio endurance without putting additional stress on your knees.

Sample Workout from this Training Plan


In this workout, the goal is to revitalize your body with a brief strength and stretching routine. You will perform the few strength exercises shown, and you should also mix in at least 10 minutes of stretching.

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Position yourself so that your hands are directly below your shoulders and toes are on the ground. ...

Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

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Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent ...

Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Show the Full Workout

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Automatic workout reminders
Customizable workout scheduling
Detailed workout guidance
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this training plan.

At a Glance

_March 2015_
You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout



from edmonton, Alberta






from France

Discuss this Training Plan Subscribe to Run Your First 10K

sewblue sewblue

posted Wednesday, January 12, 2011

Conqueror Squat Star Most Miles In July Champion Champion Vanquisher Most miles in January Champion! Champion Top Contender Top Mile-Eater 2012 2012 surviver RoadRunner Crazy Person Squatter Extraordinare Gold Medalist 5000 Miler Medalist I did Le Tour de France! Run the Edge Top Dog Running Champ Top Dog OptimalHealth ...

Tomorrow is my last day on this training plan. I found it easy to follow and sometimes did more than required. Enjoyed it a lot. I’m ready for my 10k on Jan 30th if all goes well and I suffer no injuries.

toandme toandme

posted Friday, February 25, 2011

I’ve run two marathons but have not seriously worked out in over a year. I’m ready to get back into it and hope to run a 1/2 marathon in Sept.

Ricochet Ricochet

posted Tuesday, December 25, 2012

I Lost 10 Lbs! Champion

I used to do two or even three marathons a year, and running was a huge part of my life. However, after a knee injury two years ago I’ve pretty much been reduced to a jog. According to my physiotherapist it’s all systems go for me to finally start training again, so I thought I’d give this program a shot to ensure I stick to it.

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