10km Training Programme
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10km Training Programme
‘Believe and act as if it were impossible to fail’ -
Charles F. Kettering
[email protected]
Key Points 1
If you're just beginning to train or returning after a injury then make sure you're healthy enough to begin increasing the amount of exercise you're going to do. If you're in any doubt, consult a doctor before you begin.
2
3
4
Always start with a good
Building for the future:
Training Schedule Monday
Tuesday
Week 1
20min Run
Rest
Week 2
25min Run
Rest
Week 3
25min Run
Rest
Week 4
30min Run
Rest
Week 5
30min Run
Rest
Week 6
Rest
30min Run
15min Warm Up and ensure you cool down afterwards. Always make sure you have a rest day between runs, even if you don't stick to the days stated in the programme. During Interval Training Sessions, jog or run the running at a pace that feels comfortable.
Wednesday Interval Training 25mins 3min Jog, 2min Run Interval Training 25mins 3min Jog, 2min Run Interval Training 25mins 2min Jog, 3min Run Interval Training 30mins 2min Jog, 3min Run Interval Training 36mins 2min Jog, 4min Run Rest
Thursday
Friday
Saturday
Sunday
Rest
20min Off-Road Run
Rest
30min Run
Rest
20min Off-Road Run
Rest
35min Run
Rest
20min Off-Road Run
Rest
40min Run
Rest
25min Off-Road Run
Rest
45min Run
Rest
25min Off-Road Run
Rest
50min Run
Interval Training 20mins 3min Jog, 7min Run
Rest
Rest
10km Run
If you are finding the plan too easy, skip ahead a week. Equally, if it's too challenging, go back or repeat a week.
6
When running, try to run continuously and slow your pace if necessary.
Ten kilometres (6.1 miles) is the most popular race distance in the UK, so you'll find plenty of races to choose from once you're ready for the challenge. You should be able to run for 20-30 minutes comfortably before embarking on this six-week 10km training programme, which, as well as getting you up to the requisite mileage, includes sessions to help you increase your pace.
2 5
About The Programme
Notes:
10km Training Programme
‘Believe and act as if it were impossible to fail’ -
Charles F. Kettering
[email protected]
Key Points 1
If you're just beginning to train or returning after a injury then make sure you're healthy enough to begin increasing the amount of exercise you're going to do. If you're in any doubt, consult a doctor before you begin.
2
3
4
Always start with a good
Building for the future:
Training Schedule Monday
Tuesday
Week 1
20min Run
Rest
Week 2
25min Run
Rest
Week 3
25min Run
Rest
Week 4
30min Run
Rest
Week 5
30min Run
Rest
Week 6
Rest
30min Run
15min Warm Up and ensure you cool down afterwards. Always make sure you have a rest day between runs, even if you don't stick to the days stated in the programme. During Interval Training Sessions, jog or run the running at a pace that feels comfortable.
Wednesday Interval Training 25mins 3min Jog, 2min Run Interval Training 25mins 3min Jog, 2min Run Interval Training 25mins 2min Jog, 3min Run Interval Training 30mins 2min Jog, 3min Run Interval Training 36mins 2min Jog, 4min Run Rest
Thursday
Friday
Saturday
Sunday
Rest
20min Off-Road Run
Rest
30min Run
Rest
20min Off-Road Run
Rest
35min Run
Rest
20min Off-Road Run
Rest
40min Run
Rest
25min Off-Road Run
Rest
45min Run
Rest
25min Off-Road Run
Rest
50min Run
Interval Training 20mins 3min Jog, 7min Run
Rest
Rest
10km Run
If you are finding the plan too easy, skip ahead a week. Equally, if it's too challenging, go back or repeat a week.
6
When running, try to run continuously and slow your pace if necessary.
Ten kilometres (6.1 miles) is the most popular race distance in the UK, so you'll find plenty of races to choose from once you're ready for the challenge. You should be able to run for 20-30 minutes comfortably before embarking on this six-week 10km training programme, which, as well as getting you up to the requisite mileage, includes sessions to help you increase your pace.
2 5
About The Programme
Notes:
