10 KM Block 1: Weeks 1-4
Building Your Base Mileage
Now that you’re comfortable running continuously for 30 minutes, it’s time to start building your weekly base mileage. Walk breaks are still perfectly fine—but by now, you likely have a good sense of when your body needs a break and when you’re ready to get moving again.
The key focus for this block is frequency and consistency. The more regularly you run, the stronger you’ll get. That said, we all have different schedules, lifestyles, and limits, so be kind to yourself and find what works for you.
You’ll notice one run each week is a bit longer. This is normal practice when training for a distance beyond 5K—it helps build endurance and prepares your body and mind for the longer effort of a 10K.Keep the effort conversational and relaxed. These runs might feel “easy,” but you’re still getting the full physiological benefits.
The Training Plan
| WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 (Long Run) |
|---|---|---|---|---|
| 1 | 30′ Easy Effort | 30′ Easy Effort | 30′ Easy Effort | 35′ Easy Effort |
| 2 | 30′ Easy Effort | 30′ Easy Effort w/ optional 4 x 30′ strides + 90′ recovery jog | 30′ Easy Effort | 40′ Easy Effort |
| 3 | 35′ Easy Effort | 35′ Easy Effort w/ optional 6 x 30′ strides + 90′ recovery jog | 35′ Easy Effort | 45′ Easy Effort |
| 4 | 35′ Easy Effort w/ optional 6 x 30′ strides + 90′ recovery jog | Fartkeks 15 to 20 ‘ of alternating 1′ Fast & 2’ Easy | 40′ Easy Effort | 45′ Easy Effort |
Guidelines
- Aim to run 3–4 times per week (max 6). Running on consecutive days is okay, but avoid more than 2 days i-n a row right now. If you want to stay active on non-running days, consider cross-training (cycling, swimming, strength work, etc.).