Free 10km running training program


The goal of this 12-week training plan is to get you training and running a 10km race, and most importantly - injury free!  We’ll start with the walk/run method which teaches your body to adapt to running longer distances.  This will allow your muscles to recover which will help to avoid any injuries.   

 Running 10km may seem like a stretch goal if you are a beginner or out of shape, but we’ll guide your week by week and by following our running tips, it’ll set you up for success!

Key running tips:

  • Before starting this program, we recommend that you can comfortable walk for 30-45 minutes, once you can do this, then kick off this training program to get you running a 10km race!
  • Incorporate a healthy diet – fitness and nutrition go hand in hand. You need to fuel your body with the correct foods to make sure that it can perform optimally!  We’ve got a few nutrition articles on our blog, so check them out. 
  • Try to stretch every day for at least 10 minutes.
  • If you’re feeling off, substitute for cross training instead of doing the run – for example, yoga, spinning class, swimming or a long walk.
  • Finally – mentally push yourself – at first this will be hard, but the body will go where the mind wants it to go! Be smart though – don’t push through any injuries!

 

 

 

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 1

1-2 mins easy run, 2-3 mins walk x 7

Rest

5-7 mins run, 3 mins walk x2   

Rest

Rest

Long run 15 mins

Easy Cross Training (30 minutes) – Yoga / Spinning / Swimming / Core work

Week 2

2-3 mins easy run, 2-3 mins walk x 6

Rest

8-10 mins run, 3 mins walk x2  

Rest

Rest

Long run 20 mins

Week 3

3-4 mins easy run, 2-3 mins walk x 5

Rest

8-10 mins run, 2 mins walk x2  

Rest

Rest

Long run 25 mins

Week 4

4-5 mins easy run, 2-3 mins walk x 4

Rest

8-10 mins run, 2 mins walk x2  

Rest

Rest

Long run 30 mins

Week 5

5-6 mins easy run, 2-3 mins walk x 3

Rest

8 mins run, 2 mins walk x3

Rest

Rest

Long run 30 mins

Week 6

5-6 mins easy run, 2-3 mins walk x 4

Rest

3 mins hard run, 2 min walk x 5

Rest

Rest

Long run 35 mins

Week 7

5-6 mins easy run, 2-3 mins walk x 5

Rest

4 mins hard run, 2 min walk x 5

Rest

Rest

Long run 40 mins

Week 8

7-8 mins easy run, 2-3 mins walk x 5

Rest

5 mins hard run, 2 min walk x 5

Rest

Rest

Long run 45 mins

Week 9

10 mins easy run, 2-3 mins walk x 3

Rest

8-10 mins run, 2 mins walk x2

Rest

Rest

Long run 50-60 mins

Week 10

15 mins easy run, 2-3 mins walk x 2

Rest

5 mins hard run, 2 min walk x 5

Rest

Rest

Long run 45 mins

Week 11

20 mins easy run, 2-3 mins walk x 2

Rest

4 mins hard run, 2 min walk x 5

Rest

Rest

Long run 30 mins

Week 12

40 mins run

Rest

30 mins run

Rest

Rest

Race day!

 

Bonus challenge – on some of the training days, if you want to push yourself that bit more – try doing parts of the training on an uphill terrain.  Now lace up and get outside and run!

Fitify Running Compression Tights

 


Leave a comment


Please note, comments must be approved before they are published