Half marathon training plan for beginners 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. If the 10K is your single focus for the season and you’re willing to do everything you can for a best-possible time, you can add a two-to-four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background.
Before starting this training plan, try and build up to running around 35-40 miles per week. Vary your pace slightly to maintain interest over those build up weeks and save the real speed work for the final eight weeks covered in the plan below. Following this training plan should get you across the line in approximately 40-50 minutes. You'll do a number of different sessions to help improve your fitness, including speed, tempo and fartlek runs.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2Mission Marathon Training Plan: sub-3 hours | 4-7M slow | 30-35 M gradual acceleration, with last 2-3M at 10K pace | Rest | 2M slow OR rest | 5M easy |
| Week 2 | Rest | 2You can really see your | 4-7M slow | 30-40 mins steady, inc hills | Rest | 2week 10K training plan, running three times a week | 6M easy |
| Week 3 | Rest | 2M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down | 4-8M slow | 30-40 mins fartlek | Rest | Summer running gear sale | 7M easy |
| Week 4 | Rest | 2M easy, then 3 sets of 3 x 500m or 90-100 secs, with 300m or 2-min recoveries and 800m or 6 mins between sets, then 2M cool-down | 4-7M slow | 20 Runners World Club: Sub-4:00 marathon plan | Rest | Marathon plans whatever your time goal | 8M easy |
| Week 5 | Rest | 2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down | Half marathon training plans | 40-45 mins tempo run | Rest | Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries. Feel in control of the session and use good terrain | 9M easy |
| Week 6 | Rest | 2-3M warm-up, then 3 sets of 3 x 600m or 3 mins, with 400m or 2-3 min recoveries and 1000m or 7 mins between sets, then 2-3M cool-down | 5-8M slow | 40-45 M gradual acceleration, with last 2-3M at 10K pace | Rest | M slow OR rest | 9-10M easy |
| Week 7 | Rest | 2-3You can really see your | 4-5mins tempo run | 20 Runners World Club: Sub-4:00 marathon plan | Rest | 6-9Train like a pro | 10+M easy |
| Week 8 | Rest | 2Runners Worlds training pace calculator | 4-7M slow | 30-40 mins easy | Rest | 3-5Worried about fitting five days running a week into your schedule, take a look at our | RACE |
mins steady, inc hills 8 week 10K training plan, running three times a week.
