But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. Then you'll do four easy runs, two of which include small doses of speedwork. The program starts with a day of rest so you'll be fresh and ready for the miles ahead. But there will be some intervals and gentle pickups to give you a taste of what it feels like to run faster and prep you for the next level. Most of the running will be done at a steady, moderate pace. This plan will give you the endurance you need to finish your 10K fit and injury-free. As you train, tap into our online community at, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. And every day, you'll get an email reminding you about the workout for the day. Each Monday, you'll get a note about your training for the week ahead. Welcome to the Runner's World's 10K Plan for Beginners. Here's a sneak peek at what the plan has in store for you. Media Platforms Design Team Calendar Snapshot The app also includes training and nutrition advice, along with handy features like weather forecasts and the “what to wear” tool, so you’ll be ready for anything.Ī Runner’s World plan on TrainingPeaks means you’ll get daily emails with your next workout to keep you on track the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually) displays that allow you to quickly see your actual workouts compared to to your planned workouts nutrition tracking to monitor your diet support and answers on the message boards and more. You can map your runs using your phone and the app-no GPS watch needed-and easily track your progress through the plan. The Runner’s World Go iPhone app provides all the tracking tools, expert knowledge, and motivation you need to crush your goal. This plan is available for purchase via the following two methods: Quality Workouts: Aerobic intervals and gentle mid-run pick-ups Ways to Purchase Long Runs: Start at 4 miles, peak at 8 miles Weekly Routine: 2 days of rest, 5 days of running Play icon The triangle icon that indicates to play

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