Inspect: /training-programs/10k-training/novice-10k/

Source: src/content/training-plans/novice-10k.md

Frontmatter

title: Novice
hub: 10k-training
summary: This program has been designed for new runners looking for a training
  program to prepare them for a 10K race. Or for experienced runners, looking
  for an easy schedule involving a relatively low level of weekly miles. Each
  day, Hal will send you an email telling you what to run and also offering tips
  about training.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 2 Day Off, 3 Run, 2 X-Train
  longestWorkout: 5.5 miles
whatDoIGet:
  - Stay motivated for the 10K with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://home.trainingpeaks.com/purchase/TP-139211
improveYourTime: >-
  ## How to Improve Your 10K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.
schedule:
  miles:
    - week: 1
      days:
        - Rest
        - 2.5 mi run
        - 30 min cross
        - 2 mi run
        - Rest
        - 40 min cross
        - 3 mi run
    - week: 2
      days:
        - Rest
        - 2.5 mi run
        - 30 min cross
        - 2 mi run
        - Rest
        - 40 min cross
        - 3.5 mi run
    - week: 3
      days:
        - Rest
        - 2.5 mi run
        - 35 min cross
        - 2 mi run
        - Rest
        - 50 min cross
        - 4 mi run
    - week: 4
      days:
        - Rest
        - 3 mi run
        - 35 min cross
        - 2 mi run
        - Rest
        - 50 min cross
        - 4 mi run
    - week: 5
      days:
        - Rest
        - 3 mi run
        - 40 min cross
        - 2 mi run
        - Rest
        - 60 min cross
        - 4.5 mi run
    - week: 6
      days:
        - Rest
        - 3 mi run
        - 40 min cross
        - 2 mi run
        - Rest
        - 60 min cross
        - 5 mi run
    - week: 7
      days:
        - Rest
        - 3 mi run
        - 45 min cross
        - 2 mi run
        - Rest
        - 60 min cross
        - 5.5 mi run
    - week: 8
      days:
        - Rest
        - 3 mi run
        - 30 min cross
        - 2 mi run
        - Rest
        - Rest
        - "**10K Run**"
  km:
    - week: 1
      days:
        - Rest
        - 4.0 km run
        - 30 min cross
        - 3.2 km run
        - Rest
        - 40 min cross
        - 4.8 km run
    - week: 2
      days:
        - Rest
        - 4.0 km run
        - 30 min cross
        - 3.2 km run
        - Rest
        - 40 min cross
        - 5.9 km run
    - week: 3
      days:
        - Rest
        - 4.0 km run
        - 35 min cross
        - 3.2 km run
        - Rest
        - 50 min cross
        - 6.4 km run
    - week: 4
      days:
        - Rest
        - 4.8 km run
        - 35 min cross
        - 3.2 km run
        - Rest
        - 50 min cross
        - 6.4 km run
    - week: 5
      days:
        - Rest
        - 4.8 km run
        - 40 min cross
        - 3.2 km run
        - Rest
        - 60 min cross
        - 7.3 km run
    - week: 6
      days:
        - Rest
        - 4.8 km run
        - 40 min cross
        - 3.2 km run
        - Rest
        - 60 min cross
        - 8.1 km run
    - week: 7
      days:
        - Rest
        - 4.8 km run
        - 45 min cross
        - 3.2 km run
        - Rest
        - 60 min cross
        - 8.9 km run
    - week: 8
      days:
        - Rest
        - 4.8 km run
        - 30 min cross
        - 3.2 km run
        - Rest
        - Rest
        - "**10K Run**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: novice
distance: 10k
legacy:
  wpId: 141
  wpUrl: /training-programs/10k-training/novice-10k/
  oldSlugs:
    - 10-k-training-guide-novice-program
seo:
  title: Novice 10K Training Program | Hal Higdon
  description: This program has been designed for new runners looking for a
    training program to prepare them for a 10K race. Or for experienced runners,
    looking for an easy schedule involving a relatively low level of weekly
    miles. Each day, Hal will send you an email telling you what to run and also
    offering tips about training.
todos:
  - "seo.description: falling back to summary"

Body

**HOW MUCH DO YOU NEED TO TRAIN TO RUN 10K?** If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. But if you've made the decision to run a 10K race you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of a 10K. (For those metrically challenged, 10K is 6.2 miles.) The program is designed for beginning runners, but experienced runners like it too, because of its gentle approach. To participate in this 10K program, you should have no major health problems, and perhaps have done at least some jogging or walking. If running 2.5 miles for your first workout on Tuesday of the first week seems too difficult, you might want to pause before taking your first steps. If you have more than eight weeks before your 10K, switch to an easier (shorter) schedule to build an endurance base. The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.

**Rest**: The first word you encounter in the 10K Novice Program, and in many of my other training plans from 5K to the marathon, is "rest." I suggest you rest on Fridays before your weekend workouts and on Mondays after those workouts. You can't train efficiently if fatigued. Take rest days seriously.

**Running workouts**: As a novice, don't worry about how fast you run; just cover the distance--or approximately the distance suggested each day. Ideally, you should be able to run at a pace that allows you to converse comfortably with any training partners. In the 10K Novice plan, you run three days of the week: Tuesdays, Thursdays and Sundays.

**Cross-Training**: On the schedule, this is identified simply as "cross." Wednesdays and Saturdays are cross-training days: swimming, cycling, walking, cross-country skiing, snowshoeing, or other forms of aerobic training. But don't cross-train too vigorously. Cross-training days should be easy days.

**Long Runs**: The longest runs are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday, cross-training on Sundays. What pace should you run? Go slow. Don't be afraid to take walking breaks. Just cover the distance.

**Strength Training**: Have you lifted before? If not, you may not want to start the same time you start a running program. Tuesdays and Thursdays are good days for strength training--_after_ your run. Stretching also is important to keep your muscles loose.

**Walking**: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, I don't specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. (Be aware that I have a separate 10K walking program if you decide to walk rather than run your goal 10K.)

The following schedule is only a guide. If necessary, you can make minor modifications to suit your work and family schedule. The interactive programs available from [TrainingPeaks](https://www.trainingpeaks.com/coach/halhigdon#trainingplans) offer much more detailed instructions.

Improve Your Time (visible only in the inspector)

## How to Improve Your 10K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Schedule (raw)

← 10K Training hub

Legacy

WP id

141

Old URL

/training-programs/10k-training/novice-10k/

Old slugs

10-k-training-guide-novice-program

Live page

https://www.halhigdon.com/training-programs/10k-training/novice-10k/

SEO

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Novice 10K Training Program | Hal Higdon

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Novice 10K Training Program | Hal Higdon

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This program has been designed for new runners looking for a training program to prepare them for a 10K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Each day, Hal will send you an email telling you what to run and also offering tips about training.

rendered meta description

This program has been designed for new runners looking for a training program to prepare them for a 10K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Each day, Hal will send you an email telling you what to run and also offering tips about training.

Canonical URL SeoHead will emit

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Media

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