Prerequisites

- Ability to walk 20-25 minutes non-stop without any difficulty.
- Ability to do brisk (fast) walk for 3-5 minutes non-stop without any difficulty.
- Running is an impact sport. In order to minimize injury risk, we suggest that you consult a sports injury specialist before using this program.

Methodology

Keeping it simple, for this plan we use distance-based training.

Why Us?

- Simple: Easy to understand titles and instructions.
- Quality: Detailed descriptions, tips & suggestions and structured workouts.
- Results: Delivered positive experiences over many years via our training plans.
- Lifelong: Our training plans don’t expire and can be reused at any time.
- Holistic: General guidance on other dimensions of your fitness such as strength training.
- Prevention: Daily set of physiotherapy and mobility exercises to minimize injury risk.
- Bonus: Complimentary week(s) included to help with recovery after achieving target distance.
- Support: Write to us at any time for clarifications and guidance.
- Community: Join our Strava club and connect with hundreds of other runners to stay motivated.
- Flexible: If this training plan didn’t align with your fitness, we offer complimentary switch to a different plan within 14 days of purchase; Only pay the price difference between the plans.

Description

Are you someone who thought that "running is not for me"? We are certain that if you follow our 10K Beginner 1 Training Plan, you will think differently, forever!

This training plan is for all who have never run / jogged in their life but would like to get started. If you have the ability to run slowly for 2-3 minutes non-stop, we recommend that you try our 10K Beginner 2 Training Plan.

Work Plan

The first few weeks encourage you to start slowly and cover a set distance using a run/walk combination. We recommend following the plan as given and avoid doing more than prescribed. Conservative as it may seem, it is critical to take it slow and give the body time to adapt.

In only 16 weeks, this plan will allow in building the endurance and the capacity to run 10 kms without much difficulty.

Follow this training plan and you’ll be ready to cover longer distances. What seems difficult today will become easy soon. You can do it!