Beginner 16-Week 10K Training Plan

This beginner’s training plan was put together by leading race organiser Great Run’s athlete in residence, Jonny Mellor.

What does “beginner” mean?

Mellor classifies a beginner as a new runner with little or no background in the sport and can run continuously for one mile (1.6km). They will be looking at completing a 5K or 10K with a combination of running and walking on event day.

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Mellor’s Training Tips for Beginners

The biggest mistake new runners make is rushing into training and not being patient. To begin with, runs should be a mixture of running and walking, then over time they should be built up gradually and progressively to keep the risk of injury low. Even with perfect form, running is a high-impact activity and a beginner needs to give their body time to adapt and adjust to the new stimulus.

To use a training plan effectively, it’s important to listen to your body. A common mistake is sticking too rigidly to a plan and not allowing for life getting in the way or feeling particularly tired. Don’t think of a missed run as a reason to give up or lose confidence – it can be a blessing in disguise, leaving you feeling refreshed and ready for your next run.

When starting out it’s easy to focus on running the same route (which is better than not running at all), but try to vary your runs over different distances, paces and terrains to improve your fitness and conditioning. Different sessions work different muscle groups and puts different stresses on the body.

You might not be able to keep up with the professionals just yet, but you can emulate an elite athlete. Make a conscious effort to eat healthily, stretch frequently and get a good night’s sleep every night. Doing the little things right can make all the difference to your race day performance.

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Week 1

The training plan begins gently – don’t push it at this point by forcing yourself to run for longer than you’re comfortable with.

Week 2

After one more session of walking and running, the plan moves on to running sessions. “Easy” means running at about 60-70% capacity – you should be able to hold a conversation at this pace.

Week 3

The plan settles into a routine of three runs a week for the next five weeks. Over the next three weeks you’ll add five-minute increments to your total running time, before consolidating at 55 minutes every seven days.

Week 4

Week 5

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Week 6

Week 7

Week 8

Your training kicks up a gear, moving to four runs a week.

Week 9

After you ran for 65 minutes last week, this week only asks for 60 minutes, but introduces running at a steady pace – that means 70-80% of your capacity.

Week 10

This and next week consist of 70 minutes of easy running over four sessions.

Week 11

Week 12

The plan steps up to 95 minutes of running in weeks 12 and 13, before winding down for the final three weeks.

Week 13

Week 14

Week 15

Week 16