10K Beginner Plan

10K Beginner Plan

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10K Beginner Plan
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  • 10K Beginner Plan
  • 10K Beginner Plan
  • 10K Beginner Plan
  • 10K Beginner Plan
  • 10K Beginner Plan
  • 10K Beginner Plan
  • 10K Beginner Plan
10K Beginner Plan

10K Beginner Plan

$0.00
  • 12-Week 10K Beginner Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This 12-week 10k Beginner’s Training Plan, designed by Olympian Ilya Tyapkin, provides a practical and realistic roadmap to get you to the finish line with confidence. The program focuses on building a solid aerobic foundation through gradual volume increases and light speedwork to improve your running efficiency.
Details / Who is this for?

This plan is designed for beginners who:

  • Are training for their first 10k race.
  • Currently run or walk-run and want a professional structure to follow.
  • Prioritize finishing strong and staying injury-free.

This program utilizes a Conversational Effort (RPE 3-4/10) approach, emphasizing that consistency is more important than perfection.

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