10Km Run Training Schedule

Training Schedule for Beginners (10Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks Day Activity Remarks
Week 1 Monday Rest Relax
Tuesday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Wednesday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Saturday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Sunday Walk +Run 4min walk + 40 sec run (repeat for 45min)
Week 2 Monday Rest Relax
Tuesday Walk +Run 4min walk + 40 sec run (repeat for 45min)
Wednesday Walk +Run 4min walk + 40 sec run (repeat for 45min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 50 sec run (repeat for 45min)
Saturday Walk +Run 4min walk + 50 sec run (repeat for 45min)
Sunday Walk +Run 4min walk + 1min run (repeat for 50min)
Week 3 Monday Rest Relax
Tuesday Walk +Run 3min walk + 1min run (repeat for 50min)
Wednesday Walk +Run 3min walk + 1min run (repeat for 50min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 1min run (repeat for 60min)
Saturday Exercises 3min walk + 1min run (repeat for 60min)
Sunday Walk +Run 4min walk + 1min run (repeat for 75min)
Week 4 Monday Rest Relax
Tuesday Walk +Run 4min walk + 1min run (repeat for 75min)
Wednesday Walk +Run 4min walk + 1min run (repeat for 75min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 1min run (repeat for 75min)
Saturday Walk +Run 3min walk + 1min run (repeat for 75min)
Sunday Walk +Run 3min walk + 1min run (repeat for 75min)
Week 5 Monday Rest Relax
Tuesday Walk One Hour
Wednesday Walk +Run 3min walk + 75sec run (repeat for 75min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 75sec run (repeat for 75min)
Saturday Walk +Run 2min walk + 75 sec run (repeat for 75min)
Sunday Walk +Run 2min walk + 75 sec run (repeat for 90min)
Week 6 Monday Rest Relax
Tuesday Walk +Run 2min walk + 75 sec run (repeat for 60min)
Wednesday Walk +Run 2min walk + 75 sec run (repeat for 90min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 2min walk + 2min run (repeat for 75min)
Saturday Rest 2min walk + 2min run (repeat for 75min)
Sunday Walk +Run 1min walk + 1min run (repeat for 60min)
Week 7 Monday Rest Relax
Tuesday Walk +Run 1min walk + 1min run (repeat for 60min)
Wednesday Walk +Run 1min walk + 1min run (repeat for 60min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 1min walk + 1min run (repeat for 60min)
Saturday Walk +Run 1min walk + 1min run (repeat for 60min)
Sunday Walk +Run Easy walk & run for 90min 
Week 8 Monday Rest Relax
Tuesday Walk +Run Walk 5min, Easy Run 10Min, Walk 5Min. 3sets 
Wednesday Walk +Run Walk 5min, Easy Run 10Min, Walk 5Min. 3sets 
Thursday Exercises Stretching Exercise / Yoga
Friday Run Cover 5Km. Start easy, run + walk and complete
Saturday Run Cover 5Km. Start easy, run + walk and complete
Sunday Run Cover 6Km. Start easy, run + walk and complete
Week 9 Monday Rest Relax
Tuesday Run Cover 6Km. Start easy, run + walk and complete
Wednesday Exercises Stretching Exercise / Yoga
Thursday Run Cover 6Km. Start easy, run + walk and complete
Friday Run Cover 4Km. Start easy, run + walk and complete
Saturday Rest Realx
Sunday Run Cover 7Km. Start easy, run + walk and complete
Week 10 Monday Rest Relax
Tuesday Run Cover 7Km. Start easy, run + walk and complete
Wednesday Run Cover 4Km. Start easy, run + walk and complete
Thursday Exercises Stretching Exercise / Yoga
Friday Run Cover 8Km. Start easy, run + walk and complete
Saturday Rest Realx
Sunday Run Cover 9Km. Start easy, run + walk and complete
Week 11 Monday Rest Relax
Tuesday Run Cover 5Km. Start easy, run + walk and complete
Wednesday Run Cover 5Km. Start easy, run + walk and complete
Thursday Exercises Stretching Exercise / Yoga
Friday Run Cover 7Km. Start easy, run + walk and complete
Saturday Run Realx
Sunday Run Cover 10Km. Start easy, run + walk and complete
Week 12 Monday Rest Relax
Tuesday Easy Run + Walk One Hour
Wednesday Run Easy Run 3km + Stretching
Thursday Exercises Stretching Exercise / Yoga
Friday Rest Easy Run 2km + Stretching
Saturday Rest Relax
Sunday Race Day 10K
Drink Plenty of Water throughout the day
Twice  a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman
Don't overshoot the training plan, stop training in case of any injury- minor or major and report.
In case of doubt, ask for help.