4-Week 10K Training Plan for Beginners

Those who know me, know that I am part of a cycling club, The Bhubaneswar Cycling and Adventure Club (BCAC), and participate in many sports events with other co-members. Apart from cycling, many of the riders have been bitten by the running bug lately. We participate in marathons organized in the city. Many of the participants are first-time runners.
BCAC has come up with a customized 4-week training plan for beginners to help them train and run a 10K with ease and confidence. The plan has been devised by my co-rider and ace marathoner Sanjeeb Panda (I.G. of Police, SAP). The plan is fairly easy to follow and has benefited many first-timer runners.
It’s never too late…
It’s never too difficult…
You’re never too old…
All you need is a good pair of running shoes and a WILL!
4-week 10K Training Schedule for Beginners  
Week 1
Day 1: 30 min Cross Trainer/brisk walk
Day 2: 3 km  Slow Run
Day 3: 30 min Cross Trainer/brisk walk
Day 4: 3 km Slow Run
Day 5: Rest
Day 6: 5 km Long Run
Day 7: 3 km  brisk walk
Week 2
Day 1: 30-40 min Cross Trainer
Day 2: 4 km Slow Run
Day 3: 30-40 min Cross Trainer/ brisk walk
Day 4: 4 km Slow Run
Day 5: Rest
Day 6: 6.5 km Long Run
Day 7: 3 km brisk walk
Week 3
Day 1: 30-45 min Cross Trainer/ brisk walk
Day 2: 5 km Slow Run
Day 3: 30-45 min Cross trainer/ brisk walk
Day 4: 5  km Slow Run
Day 5: Rest
Day 6: 8 km Long Run
Day 7: 3 km brisk walk
Week 4 
Day 1: 5 km Slow Run
Day 2: 30-45 min Cross trainer/brisk walk
Day 3: 8 km Long Run
Day 4: Rest
Day 5: 3 km Slow Run
Day 6: Rest
Day 7: Race day 10 km
Points to remember:
  • Long Run: You should be able to complete your long runs at a comfortable, conversational speed.
  • Slow Run: During the slow run, you should be able breathe easily and talk complete sentences.
  • Rest Days: Never underestimate the power of rest! On this day you can at the best take a leisurely walk.
  • Hydration: Drink plenty of liquids and keep yourself hydrated during the training period.
  • Stretching: Devote 5-10 mins to stretching and warm up
  • Running shoes: All shoes are not meant for running purposes. Invest in a good pair of running shoes. It will help you in keeping a good form and avoiding injuries.
  • NO Treadmill: Run on roads, hills and in parks…wherever, but not on a treadmill. Performance on a treadmill and your actual race day will differ significantly.
  • App: To monitor and track your run pace, speed, distance and time you may install a fitness app (MapMyRide, Strava, Endomondo etc) on your smartphone.
  • Nutrition: Your performance is impacted by what you put into your body. So be sure to eat balanced and nutritious food. Avoid oily, fatty and carb-dense food.
  • Sleep: Be sure to log at least 6 hours of sleep every day.
Get running and register for the next 10K marathon in your city!

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