Running program for beginners

Published 06 Oct 2026

Running program for beginners: from couch to 10km

Whether you’re new to running or returning after some time away, training for a 10km event can feel like a big step. The good news is that a structured training plan can help you build fitness gradually, reduce your risk of injury and boost your confidence along the way. This 10-week beginner running program, developed by a qualified physiotherapist at GMHBA Physiotherapy, combines running, recovery and strength training to help prepare your body for race day.

Before you start

Before beginning any new exercise program, it's important to consider your current fitness level and any existing injuries or health conditions. If you're unsure whether running is right for you, speak with your GP or physiotherapist before getting started.

Investing in a well-fitted pair of running shoes can also make a significant difference to your comfort and performance. Running shoes should feel comfortable and provide appropriate support for your foot type and running style. Some major shoe retailers have a wide range of running-specific shoes, as well as on online quizzes and in-store services such as 3D foot scans and gait assessments to help you find the perfect pair.

Understanding the training sessions in the program outline below:

Easy runs
Easy runs should be completed at a comfortable pace where you can still hold a conversation. These runs help build your aerobic fitness and prepare your body to handle longer distances.

Efforts (interval training)
Efforts are short periods of faster running followed by recovery periods. These sessions help improve cardiovascular fitness, running efficiency and speed.

Tempo runs
Tempo runs are completed at a comfortably hard pace. You should be working harder than during an easy run, but still able to maintain the pace without sprinting. These sessions help improve your endurance and running confidence.

Strength training
Strength sessions support running performance by improving muscle strength, stability and resilience. Focus on exercises that target your glutes, calves, quadriceps, hamstrings and core.

Recovery matters
Rest days are just as important as training days. During recovery, your muscles repair and adapt to the workload placed on them, helping you become stronger and more resilient. 

Aim to stay hydrated, prioritise quality sleep and listen to your body throughout the program. If you experience ongoing pain or discomfort, reduce your training load and seek advice from a physiotherapist.

Getting ready for race day
As race day approaches, resist the temptation to squeeze in extra training. The final two weeks of the program are designed to help your body recover while maintaining fitness.

In the days leading up to your event:

• Stay hydrated
• Continue eating balanced meals rich in carbohydrates, protein and vegetables
• Prioritise sleep
• Lay out your clothing and equipment the night before
• Start the event at a comfortable pace and avoid going out too fast

Ready to take the first step? 

Training for your first 10km event is about more than reaching the finish line. It's an opportunity to build healthy habits, improve your fitness and discover what your body is capable of achieving. By following a structured program and progressing gradually, you'll give yourself the best chance of arriving at race day feeling strong, prepared and ready to enjoy the experience.

If you need support throughout your training journey, the team at GMHBA Physiotherapy can help with injury prevention, rehabilitation and tailored advice to keep you moving towards your goals. Appointments can be made online and all patients are welcome, whether they’re GMHBA members or not. A referral from a GP is not required.

A note for beginner runners: If you're finding the medium or longer-distance runs challenging, don't feel pressured to run the entire distance without stopping. Using a combination of walking and running is a great way to build endurance while still completing the total prescribed distance. As your fitness and confidence improve throughout the program, you'll likely find you're able to spend more time running and less time walking.

Program Outline

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	3km easy run	Rest	3km easy run	Rest	Strength	5km easy run	Rest
Week 2	3km easy run	Strength	4km easy run	Rest	Strength	5km easy run	Rest
Week 3	- Easy 1km run - 10x30 sec efforts, 1 min rest - 1km easy run	Strength	4km easy run	Rest	Strength	5km easy run	Rest
Week 4	- Easy 1km run - 10x45 sec efforts, 1 min rest - 1km easy run	Strength	5km easy run	Rest	Strength	5km easy run	Rest
Week 5	- Easy 2km run - 6x45 sec efforts, 1 min rest - 1km easy run	Strength	4km easy run	Rest	Strength	5km easy run	Rest
Week 6	- Easy 2km run - 8x1 min efforts, 1 min rest - 1km easy run	Strength	7km easy run	Rest	Strength	- 1km warm up easy run - 5km tempo	Rest
Week 7	- Easy 2km run - 4x2 min efforts, 1 min rest - 1km easy run	Strength	8km easy run	Rest	3km easy run	- 1km warm up easy run - 5km tempo	Rest
Week 8	- Easy 2km run - 4x3 min efforts, 1.5 mins rest - 1km easy run	Strength	9km easy run	Rest	3km easy run	- 1km warm up easy run - 5km tempo	Rest
Week 9	- Easy 2km run - 6x30 sec efforts, 1 min rest - 1km easy run	Rest	6km easy run	Rest	Strength	- 1km warm up easy run - 5km tempo	Rest
Week 10	- Easy 1km run - 4x30 sec efforts, 1 min rest - 1km easy run	Rest	3km easy run	Rest	2-3km easy run (optional)	Race day 10km	Rest

 

About the author
Nathan is a keen road and trail runner and has completed a number of long-distance events. He graduated with a Bachelor of Health Science and Master of Physiotherapy from La Trobe University in 2013 and enjoys helping runners to keep their legs ticking over and working towards their running goals.