TRAINING PLAN

Your first 10K

1/5

Sport : Running
Level: Beginner runner with some running experience. We recommend that you're able to run at least 5 km
continuously
Target: First 10K run
Duration: 10 weeks
Activities: Running, jogging

GETTING STARTED:

The ideal distance. Be patient. Improve gradually.

The 10K is an ideal distance. It’s
short enough to be run after
only 10 weeks of training, even if
you’re new to it. For a more
experienced runner it allows you
to test your limits.
Not all your runs will feel good.
Even the experienced runners
have bad days. But when you
complete those tough runs, it’ll
build confidence for your 10K
race.
This plan includes many easy
runs, which will build up your
endurance so that you can run
farther. Along the way, you’ll
gradually improve.

HEART RATE TRAINING

Heart rate training is an individual and smart way to improve fitness and performance. Polar training plans are based on
heart rate zones to ensure you will get to your goal faster.

Use your maximum heart rate to define your heart rate zones. Your maximum heart rate is the number of beats per
minute at your highest physical exertion. If you don’t know your maximum heart rate, you can use the age-based
calculation formula, which is 220 minus your age. For example, the estimated maximum heart rate of a 30-year-old would
be, 220 - 30 = 190. Using this method is a good starting point for most people.

These five heart rate zones are used throughout the plan:

Very hard Hard Moderate Light Very light

90-100% 80- 90% 70-80% 60-70% 50-60%

Check Polar.com for more information about heart rate training and training plans
TRAINING PLAN
Your first 10K
2/5

WEEK 1 Mon Easy Jog Warm up, jog 10 min 50-70%

20 min Run 5 min 60-80%
GETTING STARTED Cool down, jog 5 min 50-70%
Tues Rest
Kick things off with an easy week.
Wed Easy Jog Warm up, jog 10 min 50-70%
20 min Run 5 min 60-80%
All sessions include a warm-up and a
Cool down, jog 5 min 50-70%
cooldown phase. Warm-up will prepare
your body for the workout so that you Thurs Rest
benefit more from your training. Fri Rest
Sat Long Run Warm up, jog 10 min 50-70%
Cooldown is just as important. By gradually 35 min Run 15 min 60-80%
slowing down, you will aid your heart rate Cool down, jog 5 min 50-70%
to return to its resting heart rate and help Sun Rest
your body to recover. Cooling down makes
you feel better after your run.

WEEK 2 Mon Rest

STEADY WEEK
Tues Easy Jog Warm up, jog 10 min 50-70%
30 min Run 15 min 60-80%
Cool down, jog 5 min 50-70%
Aerobic training at 60-80% of HRmax is a Wed Rest
great way to start improving your
performance. This and the following weeks Thurs Easy Jog Warm up, jog 10 min 50-70%
30 min Run 15 min 60-80%
will build your fitness.
Cool down, jog 5 min 50-70%
Fri Rest
Sat Rest
Sun Long Run Warm up, jog 10 min 50-70%
35 min Run 15 min 60-80%
Cool down, jog 10 min 50-70%

WEEK 3 Mon Rest

BUILDING BASE
Tues Easy Jog Warm up 10 min 50-70%
35 min Run 17 min 60-70%
Cool down 8 min 50-70%
Running on a hill or variable terrain every Wed Rest
now and then is a good change for your
legs. Thurs Hilly Run Warm up 10 min 50-70%
35 min Run 17 min 60-80%
Cool down 8 min 50-70%
Running on hills helps you to improve your
running economy so it’s a valuable way to Fri Rest
develop a solid foundation. Sat Rest
Sun Long Run Warm up 10 min 50-70%
40 min Run 20 min 60-80%
Cool down 10 min 50-70%

Check Polar.com for more information about heart rate training and training plans
TRAINING PLAN
Your first 10K
3/5

WEEK 4 Mon Rest

INCREASING TIME
Tues Hilly Run Warm up 10 min 50-70%
40 min Run 20 min 60-80%
Cool down 10 min 50-70%
Increasing your exercise time gradually will Wed Rest
help your body to adapt to running. You will
probably already feel that it’s easier to run! Thurs Hilly Run Warm up 10 min 50-70%
40 min Run 20 min 60-80%
Cool down 10 min 50-70%
Fri Rest
Sat Rest
Sun Long Run Warm up 10 min 50-70%
50 min Run 30 min 60-70%
Cool down 10 min 50-70%

WEEK 5 Mon Rest

GET ROUTINE
Tues Hilly Run Warm up 10 min 50-70%
30 min Run 10 min 60-80%
Cool down 10 min 50-70%
Missing one session will not ruin your plan. Wed Rest
Just do the next one and keep your training
pace up and going. Getting a running Thurs Hilly Run Warm up 10 min 50-70%
30 min Run 10 min 60-80%
routine will help you further.
Cool down 10 min 50-70%
Fri Rest
Sat Rest
Sun Long Run Warm up 10 min 50-70%
40 min Run 20 min 60-70%
Cool down 10 min 50-70%

WEEK 6 Mon Rest

EASIER WEEK
Tues Hilly Run Warm up 5 min 50-70%
20 min Run 10 min 60-80%
Cool down 5 min 50-70%
Take it a bit easier this week to allow your Wed Rest
body to recover and benefit from the
training you’ve done during the previous Thurs Hilly Run Warm up 5 min 50-70%
20 min Run 10 min 60-80%
weeks.
Cool down 5 min 50-70%
Fri Rest
Sat Rest
Sun Long Run Warm up 10 min 50-70%
35 min Run 15 min 60-70%
Cool down 10 min 50-70%

Check Polar.com for more information about heart rate training and training plans
TRAINING PLAN
Your first 10K
4/5

WEEK 7 Mon Rest

SOLID WEEK
Tues Interval Warm up 10 min 50-70%
40 min Run. 5x1 min at 70-80%*, 20 min 60-80%
slow down for 3 min in 10 min 50-70%
Congratulations! You have trained for 6 between
weeks now and running should feel easier. Cool down
Now you can try an interval run. Wed Rest
Thurs Hilly Run Warm up 10 min 50-70%
Interval training helps you to become faster
40 min Run 20 min 60-80%
and develop your running economy.
Cool down 10 min 50-70%
*Increase your heart rate to 70-80% for 1 Fri Rest
min and slow down or walk for 3 min. Sat Rest
Repeat 5 times. Sun Long Run Warm up 10 min 50-70%
50 min Run 30 min 60-70%
Cool down 10 min 50-70%

WEEK 8 Mon Rest

SOLID WEEK
Tues Hilly Run Warm up 10 min 50-70%
35 min Run 15 min 60-80%
Cool down 10 min 50-70%
Wed Rest
Thurs Phased Run Warm up 10 min 50-70%
35 min Run. 10 min at 70-80%, 5 15 min 50-80%
min at 50-60%
Cool down 10 min 50-70%
Fri Rest
Sat Rest
Sun Long Run Warm up 10 min 50-70%
55 min Run 35 min 60-70%
Cool down 10 min 50-70%

WEEK 9 Mon Rest

GETTING PREPARED
Tues Easy Jog Warm up 10 min 50-70%
30 min Run 10 min 60-70%
Cool down 10 min 50-70%
Wed Rest
This week will get you prepared for your
race week! Thurs Hilly Run Warm up 10 min 50-70%
30 min Run 10 min 60-80%
Cool down 10 min 50-70%
Fri Rest
Sat Rest
Sun Long Run Warm up 10 min 50-70%
65 min Run 45 min 60-70%
Cool down 10 min 50-70%

Check Polar.com for more information about heart rate training and training plans
TRAINING PLAN
Your first 10K
5/5

WEEK 10 Mon Rest

Tues Easy Jog Warm up 10 min 50-70%
RACE WEEK 30 min Run 10 min 60-70%
Cool down 10 min 50-70%
Wed Rest
You’re ready to race! Good Luck! Thurs Easy Jog Warm up 10 min 50-70%
30 min Run 10 min 60-70%
Depending on the weekday of your race, Cool down 10 min 50-70%
take a couple of rest/easy days before the Fri Rest
race day and remember to eat right.
Sat Race Day!
Sun Rest

WEEK 11 Mon Rest

RECOVERY WEEK
Tues Recovery Run 10 min 50-70%
10 min
+ streching
Wed Rest
Take a rest after your race!
Thurs Rest
When you’re up for your next challenge, try Fri Recovery Warm up 8 min 50-70%
a new plan at polar.com or find more 15 min Run 2 min 60-70%
personalized plans at Cool down 5 min 50-70%
polarpersonaltrainer.com. Sat Rest
Sun Rest

Check Polar.com for more information about heart rate training and training plans