Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan!
Benefits Of Trying This 10k Running Plan
A study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity.
How Long Does It Take For Beginners To Run 10K?
This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time.
Is A 10km Run Fine For Beginners?
For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.
READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts
Workouts for this running plan
To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts.
Trouble committing to your training plan? Find a running partner
Hate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.
Commit to a sustainable training schedule
Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.
READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And More
Cross-training ideas for this running plan
These routines stretch, strengthen and condition your body to complement your running.
Find The Right Shoe
“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.
READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & Trail
Mix Up The Surfaces
When you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up. “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.
READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine
Let’s Hit The Road!
Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to.
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