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
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Week 1 |
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Monday |
Jog for 5 mins |
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Tuesday |
Jog for 5 mins |
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Wednesday |
Jog for 5 mins, walk for 10 mins, jog for 5 mins |
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Thursday |
Jog for 10 mins |
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Friday |
Jog for 10 mins, walk for 5 mins, jog for 5 mins |
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Saturday |
Rest day |
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Sunday |
Jog for 15 mins |
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Week 2 |
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Monday |
Jog for 10 mins |
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Tuesday |
Jog for 10 mins |
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Wednesday |
Jog for 10 mins, walk for 10 mins, jog for 5 mins |
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Thursday |
Jog for 15 mins |
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Friday |
Jog for 15 mins, walk for 5 mins, Jog for 5 mins |
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Saturday |
Rest day |
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Sunday |
Jog for 20 mins |
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Week 3 |
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Monday |
Jog for 15 mins |
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Tuesday |
Jog for 15 mins |
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Wednesday |
Jog for 10 mins, walk for 5 mins, Jog for 10 mins |
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Thursday |
Jog for 20 mins |
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Friday |
Jog for 10 mins, run for 4 mins, Jog for 10 mins |
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Saturday |
Rest day |
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Sunday |
Jog for 20 mins |
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Week 4 |
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Monday |
Jog for 15 mins |
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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 |
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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 |
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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 |
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Week 6 |
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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 |
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Sunday |
Jog for 35 mins |
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Week 7 |
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|
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 |
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Week 8 |
|
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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 |
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Week 9 |
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Monday |
Jog for 30 mins |
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Tuesday |
Jog for 30 mins |
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Wednesday |
|
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Thursday |
Jog for 40 mins |
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Friday |
Jog for 40 mins |
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Saturday |
Rest day |
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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 |
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Week 10 |
|
|
Monday |
Jog for 30 mins |
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Tuesday |
Jog for 35 mins |
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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 |
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Thursday |
Jog for 30 mins |
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Friday |
Walk for 30 mins |
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Saturday |
Rest day |
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Sunday |
Marathon day |
MJH
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