Week-by-week 10K training plan

Beginners 10k training plan to help you build your fitness levels

week-by-week-10k-training-plan_45509

WEEK ONE

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Day 1: 2 mile jog, walk if necessary
Day 2:
Rest
Day 3: 2 min quick jog, 3 min slow x4
Day 4: Rest
Day 5: 40 min walk and Jog
Day 6: Rest
Day 7: 2 mile jog, try not to walk

WEEK TWO

Day 1: Rest or light walk
Day 2: Rest
Day 3: 2 min quick jog, 3 min slow x5
Day 4: Rest
Day 5: Brisk 6km walk with jogs
Day 6: Rest
Day 7: 2-3 mile jog, walk if necassary

WEEK THREE
Day 1:
Rest or light walk
Day 2: Rest
Day 3: 45 min walk and jog on hills
Day 4: Rest
Day 5:
40 min walk and run
Day 6:
Rest
Day 7:
2-3 mile jog, try not to walk

WEEK FOUR
Day 1:
Rest or light walk
Day 2: Rest
Day 3: 3 min quick jog, 2 min slow x4
Day 4: Rest
Day 5:
30 min run and walk
Day 6:
Rest
Day 7:
3-4 mile jog and walk

WEEK FIVE
Day 1:
Rest or light walk (40 min)
Day 2: Rest
Day 3: 4 mile – 1 mile run and 1 mile walk
Day 4: Rest
Day 5:
40 min walk and jog
Day 6:
Rest
Day 7:
4-5 mile run, try not to walk

WEEK SIX
Day 1:
Rest or light walk (40 min)
Day 2: Rest
Day 3: 5 min quick jog and 3 min walk x4
Day 4: Rest
Day 5:
45 min walk and jog
Day 6:
Rest
Day 7:
4-5 mile, run as much as possible

WEEK SEVEN
Day 1:
Rest or light walk (40 min)
Day 2: Rest
Day 3: 4 mile, 1 mile run and 1 mile walk
Day 4: Rest
Day 5:
45 min walk and jog
Day 6:
Rest
Day 7: 6 mile jog, walk if necessary

WEEK EIGHT
Day 1:
Rest or light walk (40 min)
Day 2: Rest
Day 3: 45 min walk and jog on hills
Day 4: Rest
Day 5:
60 min jog and walk
Day 6:
Rest
Day 7: 6 mile run, try not to walk

WEEK NINE
Day 1:
Rest or light walk (40 min)
Day 2: Rest
Day 3: 45 min walk and run
Day 4: Rest
Day 5:
Rest or 45 min walk and jog
Day 6:
Rest
Day 7: 6 mile jog and walk

WEEK TEN
Day 1:
Rest or 3 mile gentle jog
Day 2: Rest
Day 3: 3-4 mile jog
Day 4: Rest
Day 5:
2-3 mile walk and jog
Day 6:
Rest
Day 7: RACE DAY

CONGRATULATIONS! You’re now capable of run/walking round a 10K race. Take the next step with the week-by-week Half Marathon Training Plan.

Key points on how to use the timetable:

  • Remember that it is just a guide, you do not necessarily have to follow it word for word. Everyone is a bit different and adapts to running at a different rate. If you find it tough, the it’s fine to reduce the distance a bit. 
  • Never run if you are carrying an injury, it will only make it worse. If injury persists, seek professional advice.
  • Don’t feel guilty if you miss the odd run. Life has a pleasant or sometimes unpleasant habit of getting in the way of training. If you miss a week or two of training however, go back a week or so in the timetable and build your fitness levels back up again.

Let us know how you’re getting on on our Twitter and Facebook pages and we’ll tweet you some encouragement, use the hash tag #mumsontherun.

Visit the MFM Forum to chat to other mums on the run and share experiences, advice and tips.

Written by Graeme Hilditch for Tommy’s Let’s Run

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