10k - get round - build aerobic base - hard

Before you start you need to get along to your GP for a health check and to ask if you are okay to go into the programme which has you running three days per week. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Look for tips on the injury prevention section of runbritain. You should also endeavour to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints. It would be worth investing in a pair of trail shoes for these runs as they will give you the grip and protection you need for uneven ground.

This week's training plan is for the 10k runner aiming to get round. The focus is on building an aerobic base and the training load is hard. You should choose 3 days to run this week. Try to space them out and take a recovery or easier day between your run sessions eg walk, cross training, swimming, yoga, pilates or just put your feet up.

You training runs should feel comfortable. You should be able to carry out the run whilst chatting to your training partner(s) and if that means starting with a walk, that is okay. Each run should start with a warm up and finish with a cool down. Remember that stretching should be dynamic before each session and static afterwards. You should stretch after every session.

by Jackie Newton, UKA Level 3 endurance coach and runbritain online editor.