The ultimate easy training session for how to Run 10 km in 8 weeks for beginners
Run 10 km in 8 weeks for beginners!
For a beginner, it sounds crazy, but with our program, you have a great chance to succeed.
If you want to try our run-by-walk principle, here’s a program that will guide you safely through the stages. The first weeks are for pure beginners. So if you are used to training again and again, possibly in connection with some football or other training, then jump right into week 5 and continue from there.
Start all exercises by a 10 minutes walk. This will warm up and prepare your muscles and joints for the training. Increase the pace gradually during the walking periods, so you set off at a slow pace and speed up the last minutes. That way you also benefits by the walking periods.
Run 10 km in 8 weeks for beginners – Full program
WEEK 1 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 1 km run + 20 min walk
DAY 2 (eg Thursday)
2 km run
DAY 3 (eg Saturday)
30 min walk
WEEK 2 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 2 km run + 10 min walk
DAY 2 (eg Thursday)
10 min + 2 km run
DAY 3 (eg Saturday)
35 min walk
WEEK 3 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 3 km run + 10 min walk
DAY 2 (eg Thursday)
10 min + 4 km run
DAY 3 (eg Saturday)
40 min walk
WEEK 4 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 4 km run + 10 min walk
DAY 2 (eg Thursday)
10 min + 4 km run
DAY 3 (eg Saturday)
45 min walk
WEEK 5 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 2 km run + 10 min walk
DAY 2 (eg Thursday)
10 min + 3 km run
DAY 3 (eg Saturday)
50 min walk
WEEK 6 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 4 km run + 10 min walk
DAY 2 (eg Thursday)
10 min + 5 km run
DAY 3 (eg Saturday)
55 min walk
WEEK 7 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 7 km run + 10 min walk
DAY 2 (eg Thursday)
10 min + 5 km run
DAY 3 (eg Saturday)
60 min walk
WEEK 8 – Run 10 km in 8 weeks for beginners
DAY 1 (eg Tuesday)
10 min walk + 4 km run + 10 min walk
DAY 2 (eg Thursday)
REST BEFORE THE BIG RUN
DAY 3 (eg Saturday)
10 min + 10 km run
Run 10 km in 8 weeks for beginners – conclusion
– 8 weeks program that makes you ready for a 10 km run.
– Run-by-walk principle.
– Only 3 days training per week.
– Everyone can follow this program.
– Well known training structure with a very high success rate.
