10k - 14 week beginners schedule

Week Mon Tues Wed Thur Fri Sat Sun
1 Rest Walk 5min easy, run 5min easy, walk 5min easy Rest Walk 5min easy, run 8min easy, walk 5min easy Rest Walk 5min easy, run 10min easy, walk 5min easy Rest
2 Rest Walk 5min brisk, run 10min easy, walk 5min brisk Rest Walk 5min brisk, run 15min easy, walk 5 min brisk Rest Run 20min easy, walk 5min brisk walk Rest
3 Rest Run 15min easy Rest Walk 5min brisk, run 15min easy, walk 5min brisk Rest Run 25min easy, walk 5min brisk Rest
4 Rest Walk 5min brisk, run 20min, walk 5min brisk Rest Run 15min easy Rest Run 25min easy Rest
5 Rest Run 20min easy Rest Run 20min easy, walk 5min, run 5min a bit faster, 5min walk Rest Run 30min easy Rest
6 Rest Run 20min easy Rest Run 5mins easy (1min fast run, 2min walk) x 4, 5mins easy run Rest Run 35mins easy Rest
7 Rest (Brisk walk for 1mins, easy run for 9mins) x 4 = 40mins Rest 10mins brisk walk, 35mins easy run, 10mins brisk walk= 55mins Rest  10mins steady walk, 30mins easy run, 10mins steady walk, 30mins easy run = 80mins Rest
8 Rest Run 20mins easy Rest Run 6mins easy, (2mins tempo run, 2mins walk/jog) x 5, 6 mins easy run Rest Run 40mins easy Rest
9 Rest Run 25mins easy Rest 10mins easy run, (4mins tempo run, 3mins walk/jog) x 3, 10mins easy run Rest Run 50mins easy Rest
10 Rest Run 30mins easy Rest 10mins easy jog Rest  Race 10k or half marathon Rest
11 Rest 30mins steady run Rest 10mins easy jog: Hills: (30secs uphill, jog/walk down) x 5, 10mins easy run Rest Run 55mins easy Rest
12 Rest Run 30mins easy Rest 10mins easy jog, (5mins tempo run, 3mins walk/jog) x 4, 10mins easy run Rest Run 60mins easy Rest
13 Rest Run 20mins easy Rest 10mins easy jog, (3mins tempo run, 2 mins walk) x 3, 10mins easy run Rest Run 45mins easy Rest
14 Rest  Run 15mins easy 10mins easy run, (2mins tempo run, 2mins jog) x 3, 10mins easy run Rest Run 10mins easy Rest Race day – Good luck in your 10k!