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Training & advice

Twelve week schedule to get round 10k

You may have already started running and have done a 5k but you may be a complete beginner runner. Run Together have training support groups across the country with friendly trained leaders who specialise in helping people just like you.

You don't have to do this alone!

But you might like to, so here is a programme that will take you safely and confidently to the start and the finish of your big day.

There are 3 runs a week that you can fit around your own lifestyle.

Each session has its own focus, and we want you to think of 3 paces

Easy conversation pace for 'time on your feet 'so that gradually you know you can complete the distance

Moderate or steady pace for a shorter time to build your strength and confidence

Quicker (not your fastest!) shorter sessions to increase your running efficiency and make every other session feel easy

These paces are your own and no one else's. You decide what is easy, moderate and quicker for you, even if that starts with a walk.

You'll also see that your easy pace is one we use every session as a warm up and cool down pace.

Take a recovery or easier day between your run sessions eg walk, cross training, swimming, yoga, pilates or just put your feet up.

Don't think you have to run every session for the whole time. Using a mixture of walk/jog/run can build your time on your feet without increasing your time off injured!

Don't be tempted to do more than we suggest, if it feels easy then just up the pace a tiny bit and you'll feel the difference.

Remember that stretching should be dynamic before each session and static afterwards. You should stretch after every session.

By Peg Wiseman, L3 Endurance coach.

Week

Moderate or steady pace

Quicker pace

 Easy pace

Total

1

 3 min easy

warm up, then

10 mins steady, 3 mins easy, twice through

3 min easy warm up

6 x 1 min quicker

With 1 min easy recovery between.

4 min ease down to jog then walk

 

20-30 mins at your easy pace

60-70 mins

2

30 min as above

20 min easy run with 8 x 1 min quicker efforts in the middle; easy  recovery between efforts

30 min easy

 

80 mins

3

5 mins easy warm up then 20 mins steady, 5 mins easy cool down

20 min as above

35 min easy

 

85 mins

4

30 min as above

 easy 3 min; steady 2 min quick 1 min x 4

40 min easy

95 mins

5

 3 mins easy warm up 10 mins steady; 3 mins easy x2

easy 4 min then 4 x 2 min quicker with 1 min easy between; 4 min easy cool down

35 min easy

Pull back

week

85 mins

6

5 mins easy; 8min steady 2 min easy x 3

25 min as week 4

45 min easy

115 mins

7

 5 min easy warm up then 3x 10 min steady with 1 min easy between; cool down 3 mins easy

warm up 3 min easy 2 min steady then 10 x 1 min quicker with 1 min easy between; cool down 2 min steady 3 min easy

50 min easy

120 mins

8

40 min as above

30 min as week 7

 

55 min easy

125 mins

9

5 min easy

warm up; 25 min

steady; 5 min easy cool down

25min as week 4

50 min easy

Pull back

week

110 mins

10

 5 min easy then 2x 15 min steady with 1 min easy between; 4 min easy cool down

warm up 3 min easy 2 min steady then 8 x 2 min quicker with 1 min easy between, easy cool down 2 min

60 mins, your

longest run  still a very easy pace

130 mins

11

 5 min easy then 20 min steady; 5 min easy cool down

 warm up 3 min easy 2 min steady then 5 x 2 min quicker; 1 min easy

40 min easy

Easing down

90 mins

12

Mon or Tues

Warm up 3 min easy;15 min  steady; 3 min easy

Weds or Thurs

3 easy 2 steady; 6 x 1 min quicker ;3 easy

Fri and Sat rest

Sunday Your 10 k

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.