Running your first 10km run is a huge milestone. But many people often make the mistake of signing up, going out for a couple runs before the big day and end up injuring themselves or becoming so sore they can’t walk for an entire week. To not only successfully complete your first 10km but give it all you got you want to have a solid foundation of aerobic capacity. If you’re a person who hasn’t run since high school, a 10km run might not be the best choice to get started. But, if you want to venture into the world of running, we highly suggest you start with our Beginner 5km Run Program by clicking HERE. After completion, you’ll have an aerobic base where you can challenge it with this 10km program.

The difference between a 5km and 10km run is not only the distance, but we need to talk about proper fuelling. For most individuals depending on athletic ability, you’ll be running anywhere from 45 minutes to 90 minutes. When you start exercising for more extended periods of time, your body will start tapping into fuel sources that you need to fill.

Most people are familiar with the idea of “carb loading” the day before a race but tend to overeat a massive meal of alfredo pasta leaving them with this huge rock gut feeling the morning of the race.

“Carb loading” does work, but for your body to uptake those extra carbs to store them for energy, it takes a little longer. Think 24 hours in advance. If your race is on Sunday, Friday evening have a meal that’s a bit larger than usual in carbohydrates such as potatoes, rice, whole grain bread, etc. and don’t over do it.

The next step for fueling is during the race. This step is where gels and bars come into play. There are many different brands out there to try from so our advice is a week in advance buy a couple of brands, try them before the race and see how your body responds. You don’t want to be in a situation where you try something new on the day of the race and majority of the race is you running to the bathroom.

A simple suggestion is to have your gel or bar during the halfway or 3/4th mark. At this point, your body will be burning through all your stored energy and will need a little boost or kick, so you don’t “hit the wall” mid way through your race.

Now that you’re prepared to fuel for your 10km race, let’s get into the program!

Here is a 10-week run-walk program you can follow to complete your first 10km race!

Week One

Monday – Run 1 minute, walk 1 minute – repeat 10x
Wednesday – Run 1 minute, walk 1 minute – repeat 10x
Friday – Run 1 minute, walk 1 minute – repeat 10x

Week Two

Monday – Run 1 minute, walk 1 minute – repeat 11x
Wednesday – Run 1 minute, walk 1 minute – repeat 12x
Friday – Run 1 minute, walk 1 minute1 – repeat 13x

Week Three

Monday – Run 1 minute, walk 1 minute – repeat 15x
Wednesday – Run 1 minute, walk 1 minute – repeat 15x
Friday – Run 1 minute, walk 1 minute – repeat 15x

Week Four

Monday – Run 2 minutes, walk 1 minute – repeat 10x
Wednesday – Run 2 minutes, walk 1 minute – repeat 10x
Friday – Run 2 minutes, walk 1 minute – repeat 10x

Week Five

Monday – Run 2 minutes, walk 1 minute – repeat 10x
Wednesday – Run 3 minutes, walk 1 minute – repeat 10x
Friday – Run 2 minutes, walk 1 minute – repeat 14x

Week Six

Monday – Run 3 minutes, walk 1 minute – repeat 10x
Wednesday – Run 3 minutes, walk 1 minute – repeat 8x
Friday – Run 3 minutes, walk 1 minute – repeat 11x

Week Seven

Monday – Run 3 minutes, walk 1 minute – repeat 10x
Wednesday – Run 3 minutes, walk 1 minute – repeat 8x
Friday – Run 3 minutes, walk 1 minute – repeat 13x

Week Eight

Monday – Run 3 minutes, walk 1 minute – repeat 10x
Wednesday – Run 3 minutes, walk 1 minute – repeat 10x
Friday – Run 3 minutes, walk 1 minute – repeat 15x

Week Nine

Monday – Run 3 minutes, walk 1 minute – repeat 10x
Wednesday – Run 3 minutes, walk 1 minute – repeat 10x
Friday – Run 3 minutes, walk 1 minute – repeat 17x

Week Ten

Monday – Run 2 minutes, walk 1 minutes – repeat 10x
Wednesday – Rest Day
Friday – Run 3 minutes, walk 1 minutes – repeat 5x
Sunday – RACE DAY!

By following this outline, you’ll successfully run your first 10km with no problems. You’ll be “carbed” up, fueled, and ready to go, and you’ll cross that finish line with ease!