10kms Schedule for Beginners

For this programme you should be reasonably fit and/or have run a 5kms race. You could at this point manage to get around a 10kms race but the training in this schedule will enable you to run a good race and be ready for more when you have reached the finish line.

Do not begin this schedule if you have any injury or illness. Keep fit and start when you are back to normal.

If you have followed through the Starter programme and a 5kms schedule this is the next step.

Most of this schedule is based on time. So distance doesn’t matter when you have to run for 20 minutes. Don’t worry about the distance. This changes with the weekend run which is distance with no thought for time. You will find that it sorts itself out in the end and you will run a comfortable 10kms

Week

Mon

Tue

Wed

Thu

Fri

Weekend

1

20 min run

Rest

20 min run 20 min run

Rest

3m run

2

20 min run

Rest

25 min run 20 min run

Rest

3m run

3

20 min run

Rest

25 min run 20 min run

Rest

3.5m run

4

25 min run

Rest

30 min run 25 min run

Rest

3.5m run

5

25 min run

Rest

30 min run 25 min run

Rest

4m run

6

30 min run

Rest

35 min run 30 min run

Rest

4.5m run

7

30 min run

Rest

35 min run 30 min run

Rest

5m run

8

30 min run

Rest

40 min run 35 min run

Rest

5.5m run

9

30 min run

Rest

45 min run 30 min run

Rest

6m run

10

30 min run

Rest

30 min run 20 min run

Rest

RACE

 

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