10K

Beginners– Training for a 10k Run (2-4 month Programme)*

*To train for a 10k run you should already be able to run for around 20-30 minutes (2-3 miles) without stopping and can therefore use the following 2 month programme to build up to 10k.

If you cannot yet run for 20-30 minutes continuously, we recommend using our 0-30 minute 8-week beginners training programme first, and continuing with the following 10k training programme once this has been completed. In such a case you should allow 4 months to train from nothing to 10k.

The Programme

Week 1: Run for 15 mins, then walk for 1-2 mins, then run for a further 15 mins. Repeat this once more in the week with rest days in between each day of training.

On Sunday go for a 2 mile continuous run and make a note of your time at the end. Divided by 2 this will give you your average speed per mile. This will be a useful tool to measure your progress and improvement over the next few months.

Week 2: Tuesday: Run for 18 mins, then walk for 1-2 mins, then run for a further 18 mins. Repeat this once more in the week with rest days in between each day of training.

Sunday: go for a 3 mile (5k) continuous run and make a note of your time. Divide by 3 for average mile speed.

Week 3: Tuesday: Run for 30 mins continuously. Repeat again once more this week with rest days in between each day of training.

Sunday: run continuously for 3 miles (5k) and record your time and average mile speed.

Week 4:Tuesday: Run for 30 mins continuously. Repeat again once more this week with rest days in between each day of training.

Sunday: run continuously for 40-45 minutes. Record your mileage at the end if known.

Week 5: Tuesday: Run for 30 mins continuously. Have a rest day. Run for 40 mins continuously. Have a rest day or two before the Sunday run.

Sunday: run continuously for 4 miles and record your time and average mile speed.

Week 6: Tuesday: Run for 30 mins continuously. Have a rest day. Run for 40 mins continuously. Have a rest day or two before the Sunday run.

Sunday: run continuously for 50 mins. Record your mileage at the end if known.

Week 7: Tuesday: Run for 45 mins continuously. Have a rest day. Run for 45 mins continuously. Have a rest day or two before the Sunday run.

Sunday: run continuously for 6 miles (10k). Record your time and average mile speed.

Week 8 – Race Week: Tuesday: Run for 45 mins continuously. Have a rest day. Run for 30 mins continuously. Have a couple of rest days before your 10k race. Good luck!

A few things to remember from the start:

Allow a day between the runs to allow your body to recover and adapt.
If/when you have to walk, do so purposefully and use the time as a good stretching opportunity.
Don’t be afraid to repeat a week, if you are feel unprepared for the next part, or to drop back a week if you find the next stage too demanding at first. Everyone is different and bodies adapt at different rates.
Wear proper running shoes as these will provide shock-absorption, support, protection, comfort and an efficient exchange of energy from the ground. Seek advice from a specialist running shop for shoe advice and information.
However hard it feels at first – you will get there with perseverance. Believe in yourself!

To maintain this new level of fitness, try to do two 30-45 minute runs every week plus one longer run on Sundays. You are now ready to prepare for a 10 mile race!