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 15K—so trust us, she knows her stuff! Check out the full plan below. Ready, set, run!
Pin the calendar below. Then scroll down to get the full details of the training plan.
Jocelyn Runice
Week 1:
Monday — Speed Jog 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. Do 6. Tuesday — Strength Do a 60-minute high-intensity strength and conditioning workout, like a boot camp–style class. Wednesday — Cross Training Take a rest day or do 30 minutes of cross training (light Spin, swim, or elliptical). Thursday — Tempo During a 40-minute run, alternate running 3 minutes at a hard pace and 2 minutes at an easy one. Friday — Recover Take a yoga class or an easy Spin class (go light on the resistance). Saturday — Endurance Run 3 miles outside. Also, stretch and do core work, like planks, for 20 minutes. Sunday — Recover Take a rest day or walk for 40 minutes.
Week 2:
Monday — Speed Jog for 5 minutes to warm up. Run ¼ mile at 5K race pace; jog ¼ mile. Do 8 repeats. Do core work for 20 minutes. Tuesday — Cross Training Do 30 minutes of cross training (Spin, swim or elliptical). Do 45 minutes of strength-training exercises (like lunges, squats, overhead presses, and planks) and stretching. Wednesday — Easy Jog for 20 minutes, then stretch. Thursday — Tempo Jog for 5 minutes to warm up. Run at race pace or slightly faster for 25 minutes. Jog for 5 minutes to cool down. Friday — Recover Take a yoga or pilates class. Saturday — Endurance Run 4 miles outside at a conversational pace. Sunday — Recover Take a rest day or walk for 30 minutes.
Week 3:
Monday — Speed Jog 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. Do 4 repeats. Run fast for 1 minute; jog for 2 minutes. Do 3 repeats. Tuesday — Strength Do a 60-minute high-intensity strength and conditioning workout, like a boot camp–style class. Wednesday — Easy Jog for 20 minutes outside. Do core work for 20 minutes and stretch. Thursday — Hills Jog on a treadmill for 5 minutes to warm up. Set the incline to 3 to 4 percent and run 2 minutes at race pace; set incline to 0 percent and jog for 2 minutes. Do 6 repeats. Friday — Recover Take a yoga or pilates class, or do light cross training (Spin, swim, or elliptical) for 45 minutes. Saturday — Endurance Jog 1.5 miles to warm up. Run 3 miles at a moderate to hard pace. Jog 1 mile to cool down. Sunday — Recover Take a rest day or walk for 40 minutes.
Week 4:
Monday — Easy Jog 5 minutes to warm up. Do drills from Week 3 for 30 seconds each. Run 3 miles at a conversational pace. Tuesday — Cross Training Spin for 30 minutes at an easy pace. Do core work for 20 minutes. Wednesday — Recover Take a rest day. Thursday — Endurance Run 3 miles, including 3 or 4 rolling hills, at a conversational pace. Friday — Recover Take a yoga or pilates class, or walk for 20 minutes and do core work for 30 minutes. Saturday — Walk Walk for 1 hour outside, or alternate between walking and jogging for 1 hour. Sunday — Recover Take a rest day, or walk for 40 minutes.
Week 5:
Monday — Speed Jog for 5 minutes to warm up. Run 1 mile at 10K pace; jog for 4 minutes. Run ½ mile at 5K pace; jog 3 minutes. Sprint 1 minute; jog 2 minutes. Repeat entire speed plan 4 times. Tuesday — Cross Training Spin for 20 minutes. Do a 45-minute high-intensity strength and conditioning workout, like a boot camp–style class. Wednesday — Easy Run 2 miles at an easy pace. Do core work for 30 minutes and stretch. Thursday — Build Jog for 5 minutes to warm up. Run for 6 minutes, increasing pace every 2 minutes; jog for 3 minutes. Do 3 repeats. Friday — Recover Take a yoga or pilates class, or walk for 40 minutes and stretch. Saturday — Endurance Run 5.5 miles at a conversational pace. Sunday — Recover Take a rest day.
Week 6:
Monday — Speed Jog for 5 minutes to warm up. Run ½ mile slightly faster than race pace; jog ½ mile. Do 4 repeats. Tuesday — Strength Do 1 hour of strength-training exercises (like lunges, squats, overhead presses, and planks). Wednesday — Cross Training Spin at an easy effort for 30 to 40 minutes. Do light core work for 20 minutes. Thursday — Hills Jog on a treadmill for 5 minutes to warm up. Set the incline to 3 percent and run 2 minutes; set the incline to 5 percent and run 2 minutes; set the incline to 0 percent and jog 3 minutes. Do 6 repeats. Friday — Recover Take a yoga or pilates class, or walk for 45 minutes and stretch. Saturday — Endurance Run 6 miles outside at a conversational pace. Run fast for 10 seconds; walk for 30 seconds. Do 10 repeats. Sunday — Recover Take a rest day.
Week 7:
Monday — Speed Jog for 5 minutes to warm up. Run fast for 30 seconds; jog for 30 seconds. Do 4 repeats. Run for 2 minutes at 5K pace; jog for 2 minutes. Do 6 repeats. Sprint for 30 seconds; jog for 1 minute. Do 8 repeats. Tuesday — Strength Jog 1 mile to warm up. Do a 45- to 60-minute high-intensity strength and conditioning workout, like a boot camp–style class. Wednesday — Cross Training Do cross training (Spin, swim, or elliptical) for 30 to 40 minutes. Do core work and stretching for 15 minutes. Thursday — Tempo Jog ½ mile to warm up. Run at race pace (or slightly faster) for 3.5 miles. Jog ½ mile to cool down. Friday — Recover Take a yoga class or walk for 45 minutes outside. Saturday — Endurance Run 6 miles at a conversational pace. Sunday — Recover Take a rest day or walk for 30 minutes.
Week 8:
Monday — Speed Jog ½ 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 10 repeats. Jog for 5 minutes to cool down. Tuesday — Recover Take a yoga or pilates class, or jog for 15 minutes. Wednesday — Cross Training Do cross training (Spin, swim, or elliptical) for 30 minutes. Do core work for 30 minutes. Thursday —Build Jog 400 meters to warm up. Run for 10 minutes, increasing pace slightly ever 2 minutes. Jog for 5 minutes. Do 2 repeats. Friday — Recover Take a rest day or walk 20 minutes at an easy pace. Stretch. Saturday — Shakeout Run for 20 minutes. In the middle of the workout, run fast for 15 seconds; walk for 45 seconds. Do 6 repeats. Sun
day — Race Day You got this!