6 Weeks to 10km: Beginner Training Programme

Want to run 10km? Here’s the Runner’s World training programme to teach you how to run 10km.

10km Beginner

View more 10km training programmes.

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  • http://www.weco.co.za Matthew John

    For the training on a Tuesday, is that run 3km, then do 4 x 1:00min AI then do another 3km run? so in essence you are doing 6km?

    • http://myrunnersworld.co.za/members/amyebedes/ Runners World

      That’s correct, Matthew.

    • Lee

      I’ve been doing 5km all along, i started with the 10km programme and now i feel ready to do my 1st 10km this weekend 13/10/2012 but i am so nervous that i might not see the finish line…

    • Flynn

      This is a beginner 10km training program BUT I see that some days, we have to run 10km, 11km, etc. A program suppose to get one fit enough to do a 10km on race day. If one can do 2x8km in a 6 week period, he/she will be able to run a 10km without any hassles

    • Bibi

      I dont understand, what does it mean 4x 1all???

    • Teri

      I have managed to run a full 10km on 9 August 2013, but my time was 84 minutes. I am hoping, with this program, to improve on my PB – my next 10km race will be 15 September. Is that manageable?

    • charlwin

      Hi looking for programme to broke sub 40minutes please.

    • http://Runners'World Fritz

      If this program is for a beginner (person that has never run before),I believe that such a person will end up in hospital within 2 weeks due to a serious injury, hart vailure, etc. Where in your life have you seen a “beginner” doing 25 plus km a week from start?!! This program will result in “beginners”, within a couple of days decided to never put runnining shoes on again.

    • http://myrunnersworld.co.za/members/amyebedes/ Runners World

      Hi Fritz,
      For people who have never run before, we recommend following this programme:

      http://www.runnersworld.co.za/thestartingline

      Please shout if you have any more queries.

    • Steve

      I’m a little confused about the Gentle Pickups (GPs). Take Week 1, Thursday, for example. It reads: “6km 3GP”. Does that mean INCLUDED IN the 6km run, there should be three lots of 100m sessions where one’s pace is built up to 90% max, then reduced back down to a walk until full recovery?

      Is there any specific recommendation on how far into the 6km run, one should do the GPs? Should the GPs be done straight after one another?

      Thanks!