Brazos Runners Club: 10K Beginner Program


About the Program

This program has been designed for new runners looking for a training program to prepare
them for a 10K race. Or for experienced runners, looking for an easy schedule involving a
relatively low level of weekly miles.

At a Glance

Orig. Author: Hal Higdon, modified for Brazos Runners Club
Length: 12 Weeks
Typical Week: 2 Days Off, 3 Run, 2 Cross-Train
Longest Workout: 5.5 miles

Program Components

Rest: Rest on Fridays before weekend workouts and on Mondays after. Take rest days seriously.
Running Workouts: Run three days a week: Monday, Wednesday, and Saturday. Focus on completing the
distance, not speed.
Cross-Training: Wednesdays and Saturdays. Choose activities like swimming, cycling, or walking. Keep it
light.
Long Runs: Scheduled on Saturdays, can be moved to Sunday if needed. Run slowly and take walking
breaks if necessary.
Strength Training: Optional. If you lift, do it Tuesdays and Thursdays after your run.
Walking: Feel free to walk during any running workout if needed.

WeekMonTueWedThuFriSatSun
16 x 400 mRest2 mi run20 min
cross		Rest3 mi run30 min cross
24 x 600 mRest2 mi run20 min
cross		Rest3.5 mi run30 min cross
33 x 800 mRest2 mi run20 min
cross		Rest4 mi run30 min cross
48 x 400 mRest2 mi run30 min
cross		Rest3.5 mi run45 min cross
54 x 600 m HillRest2 mi run30 min
cross		Rest4 mi run45 min cross
64 x 800 mRest2 mi run30 min
cross		Rest4.5 mi run45 min cross
710 x 400 mRest2 mi run40 min
cross		Rest4 mi run60 min cross
85 x 800 mRest2 mi run40 min
cross		Rest4.5 mi
run		60 min cross
93 x 1200 mRest2 mi run40 min
cross		Rest5 mi
run		60 min cross
108 x 400 m HillRest2 mi run50 min
cross		Rest5.5 mi
run		45 min cross
115 x 600 mRest
2 mi run		30 min
cross		Rest3.5 mi
run		30 min cross
123 x 800 mRest
2 mi run		20 min
cross		Rest10K Race (or rest)10K Race (or rest)