Beginner 12 week 10km running program
Notes to take on board
Too many people have been turned off of running simply by trying to start off too fast. Their bodies’ rebel and they wind up miserable, wondering why anyone would possibly want to do this to themselves. The other effect is an increased risk of injury.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
All sessions need to commence with a warm up and cool down. Stretches are manditory as well. Email me if you are unsure about the stretches to do.
On the sprint days it requires a 5 - 8min warm up at least and the same in cool down.
week 12
|
|
| Monday | rest |
| Tuesday | rest |
| Wednesday | run 3km easy |
| Thursday | rest |
| Friday | 3km easy |
| Saturday | rest |
| Sunday | Run 3km easy |
| week 11 | |
| Monday | rest |
| Tuesday | rest |
| Wednesday | run 3km easy |
| Thursday | rest |
| Friday | 3km easy |
| Saturday | rest |
| Sunday | Run 4km easy |
| week 10 | |
| Monday | rest |
| Tuesday | rest |
| Wednesday | run 3km moderate |
| Thursday | rest |
| Friday | 3km easy |
| Saturday | rest |
| Sunday | Run 4km easy |
| week 9 | |
| Monday | Rest |
| Tuesday | rest |
| Wednesday | run 4km easy |
| Thursday | rest |
| Friday | 4km easy |
| Saturday | Rest |
| Sunday | Run 5km easy |
| week 8 | |
| Monday | rest |
| Tuesday | rest |
| Wednesday | 4km easy |
| Thursday | rest |
| Friday | 4km hilly course |
| Saturday | rest |
| Sunday | 5km easy |
| week 7 | |
| Monday | rest |
| Tuesday | rest |
| Wednesday | run 4km hilly course |
| Thursday | rest |
| Friday | run 4km easy |
| Saturday | rest |
| Sunday | run 6km easy |
| week 6 | |
| Monday | rest |
| Tuesday | 4 x 30sec sprints at 80% |
| Wednesday | run 3km moderate |
| Thursday | rest |
| Friday | 4km easy |
| Saturday | rest |
| Sunday | Run 6km easy |
| week 5 | |
| Monday | rest |
| Tuesday | 4 x 30sec sprints at 80% |
| Wednesday | run 3km moderate |
| Thursday | rest |
| Friday | 5km easy |
| Saturday | rest |
| Sunday | Run 8km easy |
| week 4 | |
| Monday | rest |
| Tuesday | 6 x 30sec sprints at 80% |
| Wednesday | run 3km hilly |
| Thursday | rest |
| Friday | 6km easy |
| Saturday | rest |
| Sunday | Run 8km easy |
| week 3 | |
| Monday | rest |
| Tuesday | 6 x 30sec sprints at 80% |
| Wednesday | run 3km hilly |
| Thursday | rest |
| Friday | 6km easy |
| Saturday | rest |
| Sunday | Run 10km easy |
| week 2 | |
| Monday | rest |
| Tuesday | 6 x 30sec sprints at 80% |
| Wednesday | run 4km hilly |
| Thursday | rest |
| Friday | 6km easy |
| Saturday | rest |
| Sunday | Run 10km easy |
| week 1 - race week | |
| Monday | rest |
| Tuesday | 5km easy |
| Wednesday | rest |
| Thursday | rest |
| Friday | 3km walk/run easy |
| Saturday | rest |
| Sunday | Race Da |
