Ready for a challenge, complete a 10K!
Coach Katie Bottini, who competes in races and triathlons, created this beginner-friendly eight-week training plan.
She’s coached two SELF editors to PRs in a 15Kso trust us, she knows her stuff!
Check out the full plan below.
Ready, set, run!
Pin the calendar below.
Jocelyn Runice
Then scroll down to get the full details of the training plan.
Jocelyn Runice
Week 1:
Monday SpeedJog for 5 minutes to warm up.
Run at goal race pace for 1 minute; jog for 1 minute.
Sprint for 30 seconds; jog for 1 minute.
That’s 1 interval.
Week 2:
Monday SpeedJog for 5 minutes to warm up.
Run 14 mile at 5K race pace; jog 14 mile.
Run at race pace or slightly faster for 25 minutes.
Week 3:
Monday SpeedJog for 5 minutes to warm up.
Do 20 seconds of each drill: high knees, butt kicks, side shuffles, and skipping.
Run at race pace for 3 minutes; jog for 2 minutes.
Run fast for 1 minute; jog for 2 minutes.
Do core work for 20 minutes and stretch.Thursday HillsJog on a treadmill for 5 minutes to warm up.
Run 3 miles at a moderate to hard pace.
Jog 1 mile to cool down.Sunday RecoverTake a rest day or walk for 40 minutes.
Week 4:
Monday EasyJog 5 minutes to warm up.
Do drills from Week 3 for 30 seconds each.
Run 3 miles at a conversational pace.Tuesday Cross TrainingSpin for 30 minutes at an easy pace.
Week 5:
Monday SpeedJog for 5 minutes to warm up.
Run 1 mile at 10K pace; jog for 4 minutes.
Run 12 mile at 5K pace; jog 3 minutes.
Sprint 1 minute; jog 2 minutes.
Repeat entire speed plan 4 times.Tuesday Cross TrainingSpin for 20 minutes.
Do core work for 30 minutes and stretch.Thursday BuildJog for 5 minutes to warm up.
Run for 6 minutes, increasing pace every 2 minutes; jog for 3 minutes.
Week 6:
Monday SpeedJog for 5 minutes to warm up.
Run 12 mile slightly faster than race pace; jog 12 mile.
Do light core work for 20 minutes.Thursday HillsJog on a treadmill for 5 minutes to warm up.
Run fast for 10 seconds; walk for 30 seconds.
Do 10 repeats.Sunday RecoverTake a rest day.
Week 7:
Monday SpeedJog for 5 minutes to warm up.
Run fast for 30 seconds; jog for 30 seconds.
Run for 2 minutes at 5K pace; jog for 2 minutes.
Sprint for 30 seconds; jog for 1 minute.
Do 8 repeats.Tuesday StrengthJog 1 mile to warm up.
Do core work and stretching for 15 minutes.Thursday TempoJog 12 mile to warm up.
Run at race pace (or slightly faster) for 3.5 miles.
Week 8:
Monday SpeedJog 12 mile to warm up.
Do drills from Week 3 for 30 seconds each.
Run at race pace for 45 seconds; jog for 1 minute 15 seconds.
Do core work for 30 minutes.Thursday BuildJog 400 meters to warm up.
Run for 10 minutes, increasing pace slightly ever 2 minutes.
Jog for 5 minutes.
Do 2 repeats.Friday RecoverTake a rest day or walk 20 minutes at an easy pace.
Stretch.Saturday ShakeoutRun for 20 minutes.
In the middle of the workout, run fast for 15 seconds; walk for 45 seconds.
Do 6 repeats.Sunday Race DayYou got this!
