8 WEEKS, 10 K - Run your first marathon


This 8-week training plan is designed for teenagers who want to build endurance, strength, and confidence to complete a 10K run. The plan balances running, cross-training, and rest days to prevent injury and ensure steady progress.

Training Guidelines

  • Warm up before each run (5-10 minutes of dynamic stretches and light jogging).

  • Cool down afterward with stretching.

  • Listen to your body and adjust if needed.

  • Hydrate and maintain a balanced diet for optimal performance.

Week-by-Week Plan

Week 1 (Building the Base)

  • Monday: 2K easy run

  • Tuesday: Cross-training (cycling, swimming, or yoga)

  • Wednesday: 2K run + strength training

  • Thursday: Rest or light activity

  • Friday: 3K run

  • Saturday: Cross-training

  • Sunday: 4K long run

Week 2

  • Monday: 2.5K run

  • Tuesday: Cross-training

  • Wednesday: 3K run + bodyweight exercises

  • Thursday: Rest

  • Friday: 3.5K run

  • Saturday: Cross-training

  • Sunday: 5K long run

Week 3

  • Monday: 3K run

  • Tuesday: Strength training + short jog

  • Wednesday: 3.5K run

  • Thursday: Rest

  • Friday: 4K run

  • Saturday: Cross-training

  • Sunday: 6K long run

Week 4

  • Monday: 4K easy run

  • Tuesday: Cross-training

  • Wednesday: 4K run + bodyweight training

  • Thursday: Rest

  • Friday: 5K run

  • Saturday: Cross-training

  • Sunday: 7K long run

Week 5 (Increasing Stamina)

  • Monday: 4.5K run

  • Tuesday: Strength training

  • Wednesday: 5K run

  • Thursday: Rest

  • Friday: 5.5K run

  • Saturday: Cross-training

  • Sunday: 8K long run

Week 6

  • Monday: 5K run

  • Tuesday: Cross-training

  • Wednesday: 6K run + strength work

  • Thursday: Rest

  • Friday: 6.5K run

  • Saturday: Cross-training

  • Sunday: 9K long run

Week 7 (Peak Training)

  • Monday: 5.5K run

  • Tuesday: Cross-training

  • Wednesday: 7K run

  • Thursday: Rest

  • Friday: 7.5K run

  • Saturday: Cross-training

  • Sunday: 10K long run

Week 8 (Taper and Race Week)

  • Monday: 4K easy run

  • Tuesday: Cross-training

  • Wednesday: 5K run

  • Thursday: Rest

  • Friday: 3K run

  • Saturday: Rest

  • Sunday: Race Day – 10K!

Additional Tips

  • Sleep well for recovery.

  • Invest in good running shoes to avoid injuries.

  • Keep a positive mindset and enjoy the journey.

By following this plan consistently, teenagers will be well-prepared to complete a 10K run successfully!

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