Beginner 8 week training programme Standard Chartered Marathon 10 km race
If you're new to running, use this guide to get yourself in shape for the 10 KM race.
This guide is tailored for persons who can, at the start, achieve a 15 minute jog.
Please consult your doctor before commencing the training programme. This is especially important for persons not able to achieve a 15 minute jog
|
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 10 mins |
|
Saturday |
Rest day |
|
Sunday |
Jog for 25 mins |
|
Week 5 |
|
|
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 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 35 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 |
Walk for 30 mins |
|
Saturday |
Rest day |
|
Sunday |
Marathon day. Jog/run for 10km |
