Beginners 10k training schedule 12 week training schedule @ 3-4 Days per week 

Before undertaking this you should have completed a run/walk program or be able to comfortably run 30 mins easy running. There are no intervals in this program so it should be attainable for first timers at the 10k distance. Most running here is done at a comfortable pace. On a Perceived Effort scale, you should be at about 6.5 -7 on a scale of 1-10. Cross training can be anything like swimming, walking, cycling etc. If you feel comfortable in the latter stages maybe try to introduce a few faster strides into your runs. Warm up before all excerise.