Hal Higdon’s 8-Week 10K Running Plan for Beginners

Aimed at: people who are new to this discipline and have already completed a 5-kilometer race or can maintain a continuous run for a time greater than 30 minutes.

Duration: 8 weeks.

Goal: Participate in and finish a 10-kilometer race or complete the plan as part of the base training of a specific plan that seeks to achieve a certain time in a 10-kilometer race.

Observations about the 10K beginner plan:

1. Jogging: You should run at an aerobic pace, with beats per minute between 60 and 75% of the maximum.
2. Jog-walk: This session consists of running distances of 1 minute and up to three minutes, interspersed with equal periods of walking. The indicated jogging-walking sessions are training days but much lighter than continuous races. In this sense, they can be walked alone, run at a very brisk pace, or combined. For an idea of ​​these jogging-walk combinations, you can see the plan to start running. I suggest you do a maximum of 60 minutes.
3. Walk: You can do up to 60 minutes of walking sessions. If that’s too hard for you, start with 30 minutes and add 5 minutes per week.
4. Rest: this part of training is vital. Don’t skip it.

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