Beginner 10 week training programme 10km race

If you're new to running, use this guide to get yourself in shape for the10 KM race

Week 1

Monday

Jog for 5 mins

Tuesday

Jog for 5 mins

Wednesday

Jog for 5 mins, walk for 10 mins, jog for 5 mins

Thursday

Jog for 10 mins

Friday

Jog for 10 mins, walk for 5 mins, jog for 5 mins

Saturday

Rest day

Sunday

Jog for 15 mins

Week 2

Monday

Jog for 10 mins

Tuesday

Jog for 10 mins

Wednesday

Jog for 10 mins, walk for 10 mins, jog for 5 mins

Thursday

Jog for 15 mins

Friday

Jog for 15 mins, walk for 5 mins, Jog for 5 mins

Saturday

Rest day

Sunday

Jog for 20 mins

Week 3

Monday

Jog for 15 mins

Tuesday

Jog for 15 mins

Wednesday

Jog for 10 mins, walk for 5 mins, Jog for 10 mins

Thursday

Jog for 20 mins

Friday

Jog for 10 mins, run for 4 mins, Jog for 10 mins

Saturday

Rest day

Sunday

Jog for 20 mins

Week 4

Monday

Jog for 15 mins

Tuesday

Jog for 20 mins

Wednesday

Jog for 10 mins, run for 5 mins, walk for 5 mins, jog for 10 mins

Thursday

Jog for 20 mins

Friday

Jog for 15 mins, run for 5 mins, Jog for 15 mins

Saturday

Rest day

Sunday

Jog for 20 mins

Week 5

Monday

Jog for 20 mins

Tuesday

Jog for 20 mins

Wednesday

Jog for 5 mins, run for 5 mins, jog for 5 mins, run for 5 mins, Jog for 10 mins

Thursday

Jog for 25 mins

Friday

Jog for 10 mins, run for 5 mins, walk for 5 mins, Jog for 10 mins, run for 5 mins, walk for 5 mins, Jog for 15 mins

Saturday

Rest day

Sunday

Jog for 30 mins

Week 6

Monday

Jog for 20 mins

Tuesday

Jog for 25 mins

Wednesday

Jog for 10 mins, run for 5 mins, jog for 5 mins, run for 5 mins, Jog for 15 mins

Thursday

Jog for 30 mins

Friday

Jog for 10 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 10 mins, run for 5 mins, Jog for 10 mins

Saturday

Rest day

Sunday

Jog for 35 mins

Week 7

Monday

Jog for 25 mins

Tuesday

Jog for 25 mins

Wednesday

Jog for 10 mins, run for 5 mins, Jog for 15 mins, run for 5 mins, Jog for 15 mins, run for 5 mins, Jog for 15 mins

Thursday

Jog for 30 mins

Friday

Jog for 10 mins, run for 5 mins, Jog for 15 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins

Saturday

Rest day

Sunday

Jog for 40 mins

Week 8

Monday

Jog for 30 mins

Tuesday

Jog for 30 mins

Wednesday

Jog for 10 mins, run for 5 mins, Jog for 15 mins, run for 5 mins, Jog for 15 mins, run for 5 mins, Jog for 15 mins

Thursday

Jog for 35 mins

Friday

Jog for 10 mins, run for 5 mins, Jog for 15 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins

Saturday

Rest day

Sunday

Jog for 40 mins

Week 9

Monday

Jog for 30 mins

Tuesday

Jog for 30 mins

Wednesday

 

Thursday

Jog for 40 mins

Friday

Jog for 40 mins

Saturday

Rest day

Sunday

Jog for 10 mins, run for 10 mins, walk for 10 mins, Jog for 15 mins, run for 10 mins, walk for 3 mins, Jog for 10 mins

Week 10

Monday

Jog for 30 mins

Tuesday

Jog for 35 mins

Wednesday

Jog for 10 mins, run for 10 mins, Jog for 10 mins, run for 5 mins, walk for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins

Thursday

Jog for 30 mins

Friday

Walk for 30 mins

Saturday

Rest day

Sunday

Marathon day

 

Find us on twitter

Our 2016 Sponsors & Partners