Completing your first 10 km run - in 8 weeks

Beginner 8 weeks 3x/week
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During the course of your 3 weekly sessions, we're going to suggest that you incorporate some short speedwork once a week, which will help you make rapid progress and make it easier for you to finish your 10 km run comfortably.

This 8 week preparation will be divided into 2 three week cycles and a 4th week that will be be less intensive so you can conserve your strength before the race. Happy training!

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Week 1 - 1st week of 1st cycle

You're about to start your 1st week of the 1st cycle of the 10 km training program. The second session of the week will be devoted to speed work.

  • 01. 45 minutes running
  • 02. Speed work 10x (30s - 30s)
  • 03. Running for one hour

Week 2 - 2nd week of 1st cycle

You're about to start your 2nd week of the 1st cycle of the 10 km training program. Try to find some slightly hilly terrain for the third session of the week!

  • 04. Speed work 10x (45s - 45s)
  • 05. 45 minutes running
  • 06. Running for 1 hour on hilly terrain

Week 3 - 3rd week of 1st cycle

You're about to start your 3rd week of the 1st cycle of the 10 km training program. You're going to do a longer session focusing on your speedwork.

  • 07. Speed work 10x (60s - 60s)
  • 08. Running for 1 hour
  • 09. Running for 1 hour 15 min on hilly terrain

Week 4 - Recovery week of 1st training cycle

The aim this week is to give your body the chance to adapt properly to the work it's done in the previous 3 weeks so you can then move on to the 2nd work cycle, leading to your end goal: to finish your 10 km. The week will only include 2 sessions so you'll have more chance to recover.

  • 10. 45 minutes running
  • 11. Rest
  • 12. 45 minutes running

Week 5 - 1st week of 2nd training cycle

You're about to start your 1st week of the 2nd cycle of the 10 km training program. After a week of recovery, we're going to increase the time spent on speedwork.

  • 13. Speed work 4 x (3min - 3min)
  • 14. 45 minutes running
  • 15. Running for 1 hour on hilly terrain

Week 6 - 2nd week of 2nd cycle

You're about to start your 2nd week of the 2nd cycle of the 10 km training program. We're going to continue to extend the duration of the speed session.

  • 16. Speed work 3 x (5 min - 3 min)
  • 17. 45 minutes running
  • 18. Running for 1 hour 15 min on hilly terrain

Week 7 - 3rd week of 2nd cycle

You're going to start the 3rd week of the 2nd cycle of the 10 km training program. You're going to work on your last speed session. After that, most of the work for the competition will be done.

  • 19. Speed work 2 x (6 min - 5 min)
  • 20. 45 minutes running
  • 21. Running for 1 hour 15 min on hilly terrain

Week 8 - Week of easing off before competition

This is the last training session leading up to your 10 km trial at the end of the week. It's important to feel physically refreshed, to eat well and stay properly hydrated over these last few days; the success of your race may depend on this. This is why you only have one session before your Sunday race (the day on which most races take place). Timetable this session for Tuesday or Wednesday.
Then, make sure you don't forget anything; it would be a shame to ruin everything, after all your hard work, simply because you want to do a bit more just to reassure yourself; it's always a big mistake!

  • 22. 30 minutes running
  • 23. Rest
  • 24. Warm-up for the race day

Coach advice

"You want to be able to run your first 10 km; it's a fine goal and we're going to help you with an exercise plan designed to suit your level. Don't worry about your speed or pace; the important thing is to enjoy yourself!"
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