8-Week Beginner 10k 

Whether you’re looking to run your first 10k, or PR a previous 10k, this training plan will work great for you. The combination of treadmill and outdoor running works great for someone who wants to improve endurance and work on speed. You can run the outdoor runs at your own pace and modify the treadmill runs up or down. The strength training is all runner-specific and helps you improve the power in your stride and prevent injury, and the mobility helps you open up your range of motion and improve your overall movement capacity. I would recommend having about 3-weeks worth of a base prior to starting this plan (10+ miles a week). 

Each week: 

• 3-4 runs (Outdoor & treadmill, 30-60 mins)

• 1-2 runner-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency 

• 1 mobility workout - improve flexibility and range of motion

Equipment needed: Running shoes, treadmill, resistance bands, kettlebell or dumbbell, mat, yoga block, foam roller. 

Level: Beginner 

Additional details: This 8-week plan uses a combination of endurance running, strength training, speed work, stability and core exercises, and mobility training to help you gradually progress toward building up to running 6 miles injury-free and strong. Make sure you have somewhat of a base prior to starting this plan and don’t worry about accountability. This plan will help you learn exactly which days to: run, rest, strength train and do mobility.