10K training plan for beginners

If you cannot run continuously for 20 minutes, begin with three 20–30 minute run–walk sessions per week. Keep the running easy enough to speak in full sentences. Walk when breathing becomes hard to control; pace is not the target.

In weeks 1–3, alternate roughly 1–3 minutes of running with 1–2 minutes of walking. Extend the running segments as they become comfortable. Keep an easy or rest day between runs.

In weeks 4–6, keep two short 20–35 minute runs and gradually extend a third session from about 4 to 6 km. In weeks 7–9, a comfortable long run may reach 7–9 km. In week 10, reduce volume before trying 10K at an easy pace. Repeat a week whenever needed.

Pain that changes your stride, persistent fatigue or missed sessions are reasons to back off. Finishing comfortably matters more than hitting a pace target.