10kms Schedule – Intermediate

This is a low key schedule which will get you round a 10kms course comfortably. If you have only just started running and can manage 2 – 3 miles this will help you to build up. Give it a go. When you have managed your first 10kms event you can move on to a longer race or a faster race.

Follow this schedule and you will get round the course without breaking any records but you will enjoy the occasion.

At this level most runs should be at a steady pace. Mondays should be run briskly. Thursday training can consist of efforts on a track or other suitable place.

Keep a record of your actual training so that you can make adjustments if necessary. Do not worry if you have not managed to follow exactly everything set out. For example, if you have a cold you should not attempt strenuous exercise. If you are too tired to run sometimes it is better to have an extra rest. However, you should ask yourself whether you can’t run or you are making excuses.

This schedule lasts for 12 weeks so count back from the date of your intended event.

Wk

Sat/Sun

Mon

Tue

Wed

Thu

Fri

Total

1

Rest

2 m

Rest

3m

3m

Rest

8m

2

Rest

2 m

Rest

3m

3m

Rest

8m

3

Rest

3m

Rest

3m

3m

Rest

9m

4

Walk

3m

3m

Rest

4m

3m

Rest

13m

5

Walk

3m

4m

Rest

5m

3m

Rest

15m

6

3m

3m

Rest

5m

3m

Rest

14m

7

3m

3m

Rest

5m

3m

Rest

15m

8

3m

3m

Rest

5m

3m

Rest

16m

9

4m

4m

Rest

7m

3m

Rest

19m

10

7m

3m

Rest

8m

3m

Rest

21m

11

5m

5m

Rest

7m

3m

Rest

20m

12

4m

4m

Rest

4m

3m

Rest

16m

 

RACE

 

 

 

 

 

 

As a beginner using this schedule, do not get too intense. Yes you should try to follow every day exactly but all is not lost if illness or something else in life has prevented you going out for a session. Don’t try to “catch up” with the mileage set. If you have to miss a session just accept it. If you miss a whole week go back and repeat the week that you did last and continue from there. This will mean that you are two weeks short of your target date. Don’t worry. You must finish with week 12, even with some training missed.

Whatever you do – enjoy your outings and particularly the event.

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