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    Beginner 10km Programme: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Au Aranas
    This 8-week training programme aims to prepare beginner runners to complete a 10km run. It involves gradually increasing run times and distances, starting with 15 minute runs and building up to 45 minute runs. Rest days are included every 2-3 days. The programme culminates in a 10km race on the final weekend.

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    Beginner 10km Programme: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Au Aranas
    22 views1 page
    This 8-week training programme aims to prepare beginner runners to complete a 10km run. It involves gradually increasing run times and distances, starting with 15 minute runs and building up to 45 minute runs. Rest days are included every 2-3 days. The programme culminates in a 10km race on the final weekend.

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    Beginner 10K FINAL

    Original Title

    Beginner 10K FINAL

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    This 8-week training programme aims to prepare beginner runners to complete a 10km run. It involves gradually increasing run times and distances, starting with 15 minute runs and building up to 45 minute runs. Rest days are included every 2-3 days. The programme culminates in a 10km race on the final weekend.

    Copyright:

    © All Rights Reserved
    22 views1 page

    Beginner 10km Programme: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Au Aranas
    This 8-week training programme aims to prepare beginner runners to complete a 10km run. It involves gradually increasing run times and distances, starting with 15 minute runs and building up to 45 minute runs. Rest days are included every 2-3 days. The programme culminates in a 10km race on the final weekend.

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    Beginner 10km programme

    This programme is for you if you’re new to running and would like to train for a 10km
    (6 mile) run. To make the most of this programme, you should be able to run/walk
    5km (3 miles) in less than 40 minutes, and you may have already completed the
    beginner 5km programme.

    One km is equivalent to 0.6 miles. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity.

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Run 15 mins
    Week 1

    Run 15 mins
    walk 1 to 2 mins walk 1 to 2 mins 2 miles (3km)
    Rest Rest Rest Rest continuously
    run 15 mins run 15 mins

    Run 18 mins
    Week 2

    Run 18 mins 3 miles (5km)


    Rest walk 1 to 3 mins Rest walk 1 to 3 mins Rest Rest continuously
    run 18 mins run 18 mins
    Week 3

    30 mins 30 mins 3 miles (5km)


    Rest continuously Rest continuously Rest Rest continuously
    Week 4

    30 mins 30 mins 40 to 50 mins


    Rest continuously Rest continuously Rest Rest continuously
    Week 5

    30 mins 40 mins 4 miles (6km)


    Rest Rest continuously Rest Rest
    continuously continuously
    Week 6

    30 mins 40 mins 50 mins


    Rest continuously Rest Rest Rest
    continuously continuously
    Week 7

    45 mins 45 mins 6 miles (10km)


    Rest Rest Rest Rest
    continuously continuously continuously
    Week 8

    30 mins 20 to 30 mins
    10 km
    Rest easy Rest easy Rest Rest RACE
    continuously continuously

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