{"id":54859,"date":"2016-12-21T07:15:35","date_gmt":"2016-12-21T12:15:35","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=54859"},"modified":"2021-11-03T08:08:36","modified_gmt":"2021-11-03T12:08:36","slug":"easiest-10k-training-plan-ever","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/easiest-10k-training-plan-ever\/","title":{"rendered":"Easy Beginner 10K Training Plan"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n

If you\u2019ve ever considered signing up for a 10K race<\/a>, but the thought of vigorous training turned you off, we have the perfect solution. Our 10-week beginner-friendly training<\/a> plan makes conquering 6.2 miles super approachable. And that holds true for anyone. Whether you\u2019re lacing up your sneakers<\/a> after a long hiatus or vying for your very first finisher medal, you can crush\u00a0this program.<\/p>\n

RELATED: <\/strong>The Most Popular Running Routes in All 50 States<\/a><\/p>\n

How to\u00a0Make It to the Finish<\/strong><\/h2>\n

The secret to designing\u00a0a plan that newbie runners<\/a> will enjoy: run-walk workouts. Alternating running and walking will help you build a solid fitness foundation. You\u2019ll perform the cardio interval sessions three times a week, starting with a nine-minute walk followed by a one-minute run. Then you’ll repeat the combo for 40 total minutes. Sounds doable, right?<\/p>\n

Focusing on 10-minute intervals allows you to get into a cardio groove without having to constantly switch back and forth between running and walking, says Denise Sauriol, owner and founder of Run for Change<\/a> in Chicago who created the plan. Plus, it\u2019ll help you get to that finish line feeling strong and sans injury. Better yet, because the workouts aren\u2019t too intense, you just might pick up running as a lifestyle rather than a one-and-done goal, Sauriol says.<\/p>\n

RELATED: <\/strong>13 Race Day Tips for Newbie Runners<\/a><\/p>\n

To ensure you\u2019re working at an effective effort throughout the plan, you’ll want to\u00a0walk<\/a> with a purpose. That means\u00a0hustling like you’re heading to\u00a0a Lululemon sale, but not quite as fast as you\u2019d book it trying to catch a train. During your run intervals, jog at a conversational pace rather than a full-on sprint. And don\u2019t forget to sprinkle in those cross training days. A\u00a0HIIT<\/a>, yoga or Pilates class or doing a runner\u2019s strength training workout<\/a> will help you gain the strength needed to go faster and longer.<\/p>\n

If you\u2019re slightly more experienced or find the 60-second run interval too easy, Sauriol suggests starting out with seven minutes of walking and three minutes of running. Or try five and five. When you get excited about running<\/a> more, that\u2019s when you know it\u2019s time to tackle some extra speedy minutes.<\/p>\n

Ready to rack up that step count? Sign up for your\u00a010K (check out this list of\u00a0awesome races<\/a>), then jump right into the training plan below.<\/p>\n

Your Beginner-Friendly\u00a010K Training Plan<\/h2>\n
\"The<\/div>\n","protected":false},"excerpt":{"rendered":"

This totally doable 10K training plan will get anyone \u2014 no matter their fitness level \u2014 to the finish line. It only takes 10 weeks to accomplish your goals. <\/p>\n","protected":false},"author":51,"featured_media":54863,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,289,110,108,341,357,319],"class_list":["post-54859","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-exercise","tag-race","tag-running","tag-tax1living-well","tag-tax2running","tag-walking"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54859","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=54859"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54859\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/54863"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=54859"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=54859"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=54859"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}