Complete your first 10K in two months with this training plan that includes walk days, run/walk intervals, and more for the new runner.
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Published September 10, 2025 07:55AM
If, as a coach, I could have only one piece of information to use in assessing a runner’s fitness or ability, it would be a recent 10K race time. More than any other competitive distance, the 10K balances the qualities of speed and endurance that every runner needs to succeed at any distance. For the same reason, the 10K is a great starting point for a quest to become a more balanced runner.
No matter what your current 10K PR is, be sure to listen to your body throughout the training process and either scale back a workout or take a day off whenever you feel extra tired or sore.
What is Run/Walk?
Run/walk, also known as Jeffing, involves mixing running and walking intervals to help you build endurance and speed. Jeff Galloway, a U.S. Olympian and author, popularized the method, hence the name. The method also makes running feel more manageable, which is one reason why it is popular with beginners. But also know that using the run/walk method doesn’t make you look like a beginner. Marathoners and ultramarathoners use it in their training to prevent overtraining and burnout.
Defining Your Easy Run Pace
As you get started in running, pacing can feel like a bit of a mystery. The run pace used throughout this training plan is easy. An easy run pace should include the following characteristics:
90 seconds to 2 minutes per mile slower than race pace (or what your training indicates you can finish the 10K in)
As the name indicates, it should feel fairly easy most of the time until your body begins to fatigue
A relaxed pace in which you could comfortably hold a conversation while running
Rated as a 3-4 on the RPE scale
During these runs, you’ll be building your aerobic base, which is crucial to extending endurance while improving speed. While that might seem counterintuitive (running slow to improve speed in the long-term), it works.
Beginner 10K Training Plan
Choose this plan if: You are currently running little or not at all but are able to walk briskly and comfortably for at least 30 minutes.
