Road Runners Club of America

Growing the Sport of Running Since 1958

Sample 10-Week Running Program

Track Your Progress

A running log simply helps you reflect on your runs. You can set your log up any way you like. There are online logs that you can use if you prefer to track it digitally instead of in a notebook or on a calendar. Visit the resources section to access several different online logging tools. Some helpful information to track might be length of run (both time and distance), time of day and how you felt during and/or after the run. These different categories will help shape your future runs.


Week #1

  • Warm-up: walk 5 minutes
  • Alternate: run 1 minute, walk 4 minutes for 30 minutes
  • Stretches and strength work
  • 3 days per week

Week #2

  • Warm-up: walk 5 minutes.
  • Alternate: run 2 minutes, walk 3 minutes for 30 minutes
  • Stretches and strength work
  • 3 days per week

Week #3

  • Warm-up: walk 5 minutes
  • Alternate: run 3 minutes, walk 2 minutes for 30 minutes
  • Stretches and Strength work
  • 4 days per week

Week #4

  • Warm-up: walk 5 minutes
  • Alternate: run 4 minutes, walk 1 minute for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 4 days per week

Week #5

  • Warm-up: walk 5 minutes
  • Alternate: run 5 minutes, walk 1 minute for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 4 days per week

Week #6

  • Warm-up: walk 5 minutes
  • Alternate: run 6 minutes, walk 2 minutes for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 5 days per week

Week #7

  • Warm-up: walk 5 minutes
  • Alternate: run 7 minutes, walk 3 minutes for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 5 days per week

Week #8

  • Warm-up: walk 5 minutes
  • Alternate: run 8 minutes, walk 2 minutes for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 5 days per week

Week #9

  • Warm-up: walk 5 minutes
  • Alternate: run 9 minutes, walk 1 minute for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 5 days per week

Week #10

  • Warm-up: walk 5 minutes
  • Run at talking pace (or 140–160 pulse) for 30 minutes
  • Cool-down: walk 2–5 minutes
  • Stretches and strength work
  • 5 days per week


By the end of week ten you’ll be running anywhere from 2 ½ to 3 ½ miles per day, 10 to 21 miles per week.  At the end of 10 weeks, you may choose to:

  • Continue with the daily workout as you did at week ten
  • Gradually increase your distance/time of the daily run (no more than 10% increase per week)
  • Begin to try some strengthening work for upper/lower body
  • Try some alternative workouts (speed work, hills, cross training)

Tips to help you plan your workouts:

  • Build mileage and running frequency gradually: 5–10% increase in distance/duration per week.
  • Plan your run/walk intervals so you can build-up to run a 5K without taking walking breaks. It may take a few weeks to train your body to achieve this level of exercise. Do not push yourself too hard, too far or too fast or your will wind up with extra sore muscles and potential injuries.
  • Use the hard/easy system of training: follow hard training days (longer runs) with easier training days (shorter runs or slower pace). Be sure to build in off days for recovery.
  • Don’t be a “weekend warrior”: don’t do all of your running on the weekend with nothing during the wee. The mid-week runs help with recovery from the long run.
  • Warm-up and cool down every time: start each run with some easy jogging and finish the same way; better yet, use walking for both.
  • Don’t forget to rehydrate and refuel post-run. This will assist in the post-workout recovery. Here are a few important things to remember at the end of your run.

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