Training Plan
10km Beginner Plan (9 Weeks)

This is an 9 week programme that follows on from our Beginner 5km programme.

The programme is designed prepare you well for your first 10km run.

Before embarking on the programme you should be currently able to comfortably complete 5km of which most is runningy.
You should also be healthy and injury free.

You will need to be able to do 3 workouts per week. If you have been doing other training eg. cycling, gym, swimming then include these on your non running days. However keep at least one day as a complete rest day.

Try to find a local 10km race that you can do at the end of the programme. It is lots of fun going the distance alongside fellow runners.

Each week has 3 workouts. Although I have put the workouts on specific days, these can be done on any day of the week. Arrange as best suits your life rhythm.

It is recommended that you have a day off between each workout day.


Only $34.99

Sample Week of Training

Rest Day - Day off

Run - Cardio Primer

The workout:
Run for 30 minutes at a steady pace

With these runs you need to go faster than your easy jog.

Run at an effort that leaves you pleasantly tired at the end.

Start out very easy and build up the pace slowly as you get warmed up and feel more comfortable.

Your breathing should feel deep but steady. You cannot have a full conversation, but you are able to speak a short sentences.

Planned: 30:00

Rest Day - Day off

Run - Out of the Comfort Zone 2

The workout:
3 min walk

5 min - running at an easy effort, conversation pace.

5 min - running at a medium effort, breathing steady but controlled.

3 min walk

Repeat 6 times:
1 min - running pushing hard, talking must be very difficult.
1 min - easy jogging

3 min walk to cool down

Planned: 28:00

Rest Day - Day off

Run - Endurance Builder

The goal:
Be active on your feet for 1 hour

The workout:
Jog easy for 1 hour

Keep the pace nice and easy. You should be able to have a conversation with a fellow runner without getting out of breath.

Walk as little as possible. If you need to then keep the walk brisk. "Walk with purpose"

Don't worry about how far you go. The goal is to complete the allocated time. As you get fitter you will notice you are covering more distance in the same time.

Planned: 1:00:00

Rest Day - Day off

How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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