Running Plan for Your First 10K

By the end of this beginners running plan you’ll really be able to call yourself a runner!

This plan mixes in periods of faster running along with hill climbs. These two types of different running stresses force your body to adapt.

You will get stronger, fitter and by the end be able to run a full 10K (6.2 miles) non-stop!

WeekMonTueWedThuFriSatSunTotal
12 miles2 milesRest2 milesRest3 milesRest9 miles
22 miles

5 min warmup normal pace,

8 X (30 secs faster 90 secs normal pace),

Continue normal pace till 2.5 miles in total

Rest2 milesRest3.5 milesRest10 miles
32.5 miles

5 min warmup normal pace,

5 X (1 mins faster 1 min normal pace),

Continue normal pace  till 3 miles in total

Rest2 milesRest

2 miles,

optional 30 sec walk,

2 miles

Rest11.5 miles
43 miles

5 min warmup normal pace,

8 X (30 secs faster 90 sec normal pace),

Continue normal pace  till 2.5 miles in total

Rest

5 min warmup normal pace,

4 X (30 secs run up hill then walk back down),

Continue normal pace till 2 miles in total

Rest

3 miles,

Optional 30 sec walk,

2 miles

Rest12.5 miles
53 miles

5 min warmup normal pace,

6 X (1 min faster 1 min normal pace),

Continue normal pace  till 3 miles in total

Rest

5 min warmup normal pace,

4 X (30 secs run up hill then walk back down),

Continue normal pace till 2 miles in total

Rest5 milesRest13 miles
62.5 miles

5 min warmup normal pace,

4 X (2 min faster 1 min normal pace),

Continue normal pace  till 3 miles in total

Rest

5 min warmup normal pace,

5 X (60 secs run up hill then walk back down),

Continue normal pace till 2.5 miles in total

Rest6 milesRest14 miles
72.5 miles

5 min warmup normal pace,

10 X (30 min faster 1 min normal pace),

Continue normal pace  till 3.5 miles in total

Rest

5 min warmup normal pace,

5 X (60 secs run up hill then walk back down),

Continue normal pace till 2.5 miles in total

Rest10k (6.2 miles)Rest14.7 miles
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