30A 10K Beginner Training Program
Coach Karen Meadows 30A 10K Training Program – Beginner Plan
This is a program for beginner runners with a base of 10-15 miles a week for at least 6 weeks. It includes 3 core workouts that build speed, strength, and endurance. A one-size fits all training program doesn’t exist, so if it feels too difficult, or you are not recovering adequately between workouts, spread the 3 core workouts out over a 10 day or 2 week training block. You can also train on the lower end of the range (minutes) given each day.
Tuesdays long intervals should be performed at current (not target) 10k race pace with a rest interval (RI) of half the time of the interval, preferably jogging. If you have to walk the RI, then you are running them too fast. Do at least 15-20 minutes of easy jogging before each interval or speed session and include dynamic warmup exercises like high knees, heel walks, butt kicks, sky reaches, etc. Also include a cool down of at least 10 min. easy jogging post-run.
Thursday’s speed intervals should be run between 3k-5k race pace, and can be performed as hill repeats for a greater challenge mid-way through the program. Just remember to go by effort more than pace whilst running uphill. These can also be performed on a treadmill to prevent the eccentric (downhill) loading on the legs.
Saturday’s long run should be performed at about 60% effort, that is a steady, comfortable pace. More experienced runners can add a fast finish at 10k race pace of up to 3 miles every third week of the program for a ‘fatigue fighter’ to train the legs to run fast when tired as is the case in the last miles of a race.
I have included a 5k race in the middle of the program to serve as a dress rehearsal of sorts and as a benchmark to see if you are on course with your pacing.
Remember to always take a rest day once a week or at least one every 10 days, and more if needed.
Happy running and we will see you on Race Day!!!
Karen Meadows is a certified USA Track and Field and USA Triathlon Coach and the 30A 10K Race Director.
|Rest or easy x-train (minutes)||Intervals (10k race pace effort)||Easy (minutes)||Short, fast pick-ups not all out sprints||Rest||Easy (minutes)||Long, easy runs (minutes)|
|1||30-45||1×3 min.||15-20||1×60 seconds||Rest||15-20||25|
|2||30-45||1×4 min.||15-20||2×60 seconds||Rest||15-20||28|
|3||30-45||1×5 min.||15-20||3×60 seconds||Rest||15-20||30|
|5||30-45||2×3 min||15-20||4×60 seconds||Rest||15-20||33|
|6||30-45||2×4 min.||15-20||5×60 seconds||Rest||15-20||36|
|7||30-45||2×5 min.||20-30||6×60 seconds||Rest||20-30||40|
|9||30-45||3×3 min.||20-30||4×90 seconds||Rest||20-30||42|
|10||30-45||3×4 min.||20-30||5×90 seconds||Rest||20-30||46|
|11||30-45||3×5 min.||20-30||6×90 seconds||Rest||20-30||50|
|13||Rest||20-30 with 6x100m strides||25-40||Rest||15-20||5K!||Rest|
|14||30-45||4×3 min||25-40||6×90 seconds||Rest||25-40||53|
|15||30-45||4×4 min||25-40||6×90 seconds||Rest||25-40||58|
|16||30-45||4×5 min||25-40||7×90 seconds||Rest||25-40||60|
|17||30-45||5×3 min||25-40||7×90 seconds||Rest||25-40||30|
|18||30-45||25-40 with 6×100 strides||20-30||Rest||15-20||10K||Rest|