10km 10-Week Beginner Running Guide

This training guide will get you running 10km in 10 weeks, one step at a time.

If you are aiming to complete your first 10km event, then this training program is for you.

Everyone is an individual and your base level of fitness may vary. For those who have already been doing some running, this general program should give you all the stamina and endurance you will need to complete a 10 km event feeling strong.

If you are new to running and some of the first few weeks of this training guide are a little challenging, consider completing the 5km ‘I can do this’ guide first to give yourself a base.

This 10-week training guide is just that, a guide, so feel free to be a little flexible with it to make it work for you. Remember to start slowly and build your way into it to avoid losing motivation or causing injury.

Download your 10 km 10-week training guide as a pdf

Training days explained

Stretch + strengthen: In the guide, stretching and some strength training is scheduled for Mondays, following your long run on Sundays. Strength training could consist of bodyweight-based activities like push-ups, chin-ups or dips or light weights with high reps at your local gym. The guide also recommends strength training following your Thursday session.

Rest: Rest days are almost as important as training days and provide an opportunity for you to recover and your muscles to build in strength. Improvement depends on adequate recovery and rest periods.

Run: Appearing simple enough, those new to running may find this term tricky to define. How fast should I run? Do I speed up on the longer run? The trick is not to worry about speed, take one step, then the next and you are running. General advice suggests running at a pace that allows you to comfortably hold a conversation – tricky to measure if running solo. Find a pace that allows you to finish the distance of the session, or as close to it as you can.

Cross-training: Wednesdays and Saturdays involve cross-training, be it biking, swimming or walking. You can maintain activity, without tiring yourself for the next day’s running workout.

Long runs: The longest runs of this 8-week guide are planned for Sundays but if Saturday works better for your schedule you can swap. Long runs are designed to be taken slow and to build your endurance, both aerobic and muscular.

Download the full guide here.

Recommended reading - Issue Fourteen Summer 2015/16

Community

Fishy business

How does your fish get from ocean to plate? Organic fish farmers This Fish share their philosophy

Read more
Experts

6 ways to beat menstrual cravings

You’re too busy to deal with cramps and cravings once a month - here’s how to beat them off.

Read more
Community

A life of plenty

Passion, people and purpose are at the heart of health food company Table of Plenty.

Read more
Community

Kara Rosenlund: The call of home

Capturing inside stories through photographs of buildings across Australia.

Read more
Lifestyle

Why we should eat more mussels

Sustainable and nutrient-rich, these succulent shellfish gems are the perfect addition to our plates

Read more
Experts

The power of beetroots

Can beetroots help you work out harder, faster, better? Professor Tim Crowe explains the benefits

Read more
Experts

Myokines: The secret way exercise boosts your health

Professor Mark Febbraio explains how exercising helps you stay healthy in more ways than one.

Read more
Experts

Is breakfast really the most important meal?

How much does breakfast really matter for health and weight loss? Dietitian Tim Cassettari explains

Read more
Community

Matt Preston: Secrets for better cooking

From summer spuds to juicy roast chooks, Matt Preston shares his tips for simple, delicious dishes.

Read more
Travel

Eat and play in New Zealand

Take yourself on an invigorating New Zealand adventure with pristine water and organic cafes galore.

Read more
Lifestyle

6 creative developments in health tech

Sci-fi or reality? The latest innovations in the brave new world of health tech are unbelievable.

Read more
Experts

Sun safety: How to protect your eyes

Your vision is unique - Opthamologist Gerard Sutton explains how and why you should protect it.

Read more
Community

The Huddle: Engaging youth through sport

The Huddle engages youth from migrant and refugee backgrounds using Medibank's Community Grant.

Read more
Lifestyle

5 tips for summer weddings

Be a cool, calm and collected bride with these tips from author Alex Miles.

Read more
Experts

Why moderation is the key to wellbeing

Dietitian Daniel Thomson shares some advice for navigating your path to health.

Read more
Experts

5 reasons not to cut grains from your diet

Fibre-rich whole grains are vital to a balanced diet. Accredited Dietitan Tim Cassettari explains

Read more
Lifestyle

The best of be. magazine 2015

As 2015 comes to a close, we remember the best of this year at be. magazine.

Read more
Recipes

Perfect meatloaf recipe

Matt Preston's succulent take on glazed meatloaf with a blend of tomato, paprika and Worcestershire

Read more
Lifestyle

The history of glasses

Where would we be without glasses? Nick Snelling takes a close look at the evolution of eyewear.

Read more
Experts

This running technique improves your form (and your glutes)

How a simple tweak to your running form can lead to better results.

Read more
Lifestyle

Choosing aged care accommodation

The thought of aged care for your loved ones can be daunting - here’s some tips to ease the strain.

Read more
Community

How Men’s Shed improves men’s wellbeing

Men's Shed has a mission to reduce social isolation by providing camaraderie, skills and support.

Read more
Advice

How prenatal pilates can benefit mums-to-be

Here's why prenatal pilates is about more than just exercising.

Read more
Travel

Exploring New York City on foot

NYC is famous for a reason - Alexandra Carroll wants yu to take the time to wander and find out why

Read more
Lifestyle

Stand up paddle boarding: A sport with something for everyone

Discover the relaxing and exhilarating experience of stand-up paddleboarding.

Read more
Recipes

Teriyaki salmon recipe

Sweet, sticky and slightly charred – this dish serves up a delicious blend of textures and aromas

Read more
Experts

How to stay hydrated

Don’t wait for thirst to hit: keep fluids up throughout the day for optimal mind and body function.

Read more
Community

How trekking across New Zealand changed my life

A search for simplicity took travel writer Laura Waters on a 5 month journey to reset and reassess.

Read more
Travel

The best things to do in Toronto

From iconic landmarks to indie haunts, local Karla Schaus takes us on a whirlwind tour of Toronto.

Read more
Experts

5 ancient grains to add to your plate

Accredited Practising Dietitian Sanchia Parker reviews the best ancient grains to add to your diet.

Read more
Advice

What to expect when you have a colonoscopy

An idea of colonoscopy is daunting, but as Medibank member Libby shares, the idea’s the worst part.

Read more
Experts

Natural after-sun remedies

Soothe and protect your skin this summer with remedies from Chinese medicine.

Read more
Experts

What Cadel Evans can teach us about riding better

Cadel Evans offers biking wisdom and the best spots to hop on two wheels around Australia.

Read more
Travel

A wander through NoHo and NoLita

Meet Noho and Nolita - where high-end vintage clothing is curated and elevated to art.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.