10 week beginner plan: 0 to 5k to 10k!


I thought I’d share a simple and progressive zero to 5k to 10k training plan with you. 🙂

It’s a 10 week plan, split into 2 x 5 week blocks:

Weeks 1-5 – Zero to 5k.
Walk / Running.
(or if you’re able to run, just run for the total time suggested.)

Weeks 6-10 – 5k to 10k.
Running non stop.

Here’s the plans:
Excel version (able to be amended) – 10 week 10k plan – excel
pdf version (good for tablets) – 10 week 10k plan – pdf


10K PLANW= Walk   (W5 = walk for 5 minutes)
R = Run     (R3 = run for 3 minutes)
X4 = repeat 4 times.

It’s based on 4 runs a week, but if you get caught up with life and can only fit 3 in, feel free to not do the Run 2.  🙂

Or if you can only commit to running 3 times a week, that will work too. Just try to be consistent and aim to fit in your three runs every week if you can.

So if you want to start running, or you want to run a 5k or 10k, here’s your plan.  

You can do it!

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2 Responses to 10 week beginner plan: 0 to 5k to 10k!

  1. Pingback: Need some motivation to run? | Lorn Pearson Trains…

  2. Pingback: Achieve what you want – run a good 10k | Lorn Pearson Trains…

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