Beginner 10km programme

This programme is for you if you’re new to running and would like to train for a 10km
(6 mile) run. To make the most of this programme, you should be able to run/walk
5km (3 miles) in less than 40 minutes, and you may have already completed the
beginner 5km programme.

One km is equivalent to 0.6 miles. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Run 15 mins
Week 1

Run 15 mins
walk 1 to 2 mins walk 1 to 2 mins 2 miles (3km)
Rest Rest Rest Rest continuously
run 15 mins run 15 mins

Run 18 mins
Week 2

Run 18 mins 3 miles (5km)

Rest walk 1 to 3 mins Rest walk 1 to 3 mins Rest Rest continuously
run 18 mins run 18 mins
Week 3

30 mins 30 mins 3 miles (5km)

Rest continuously Rest continuously Rest Rest continuously
Week 4

30 mins 30 mins 40 to 50 mins

Rest continuously Rest continuously Rest Rest continuously
Week 5

30 mins 40 mins 4 miles (6km)

Rest Rest continuously Rest Rest
continuously continuously
Week 6

30 mins 40 mins 50 mins

Rest continuously Rest Rest Rest
continuously continuously
Week 7

45 mins 45 mins 6 miles (10km)

Rest Rest Rest Rest
continuously continuously continuously
Week 8

30 mins 20 to 30 mins
10 km
Rest easy Rest easy Rest Rest RACE
continuously continuously