Training Plan

Training Plan

Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the difference between sticking with it or giving up. For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run at? What rest should I have between runs? These are all common questions, so if you have asked yourself any of them, don’t worry – you’re not alone!

Get yourself into gear ahead of the Men’s 10K with our 12 week training plan! This plan is designed to give your training some structure in the weeks leading up to the event. The training plan is designed for beginner level runners as a guide only. Please exercise common sense when following the plan; listen to your body and do what is best for you!

12 week Men’s 10K training plan

WEEK 1

MON | Rest day
TUE | Run 15min easy
WED | Rest day
THU| Walk 5min brisk, run 15min easy, walk 5min brisk
FRI | Rest day
SAT| Run 25min easy, walk 5min brisk
SUN | Rest day

WEEK 2

MON | Rest day
TUE | Walk 5min brisk, run 20min easy, walk 5min brisk
WED | Rest day
THU| Run 15min easy
FRI | Rest day
SAT| Run 25min easy
SUN | Rest day

WEEK 3

MON | Rest day
TUE | Run 20min easy
WED | Rest day
THU| Run 20min easy, walk 5 min a bit faster, 5min walk
FRI | Rest day
SAT| Run 30min easy
SUN | Rest day

WEEK 4

MON | Rest day
TUE | Run 20min easy
WED | Rest day
THU| Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk
FRI | Rest day
SAT| Run 35min easy
SUN | Rest day

WEEK 5

MON | Rest day
TUE | Run 20min easy
WED | Rest day
THU| Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk
FRI | Rest day
SAT| Run 40min easy
SUN | Rest day

WEEK 6

MON | Rest day
TUE | Run 25min easy
WED | Rest day
THU| Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy
FRI | Rest day
SAT| Run 45min easy
SUN | Rest day

WEEK 7

MON | Rest day
TUE | Run 25min easy
WED | Rest day
THU| Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy
FRI | Rest day
SAT| Run 50min easy
SUN | Rest day

WEEK 8

MON | Rest day
TUE | Run 30min easy
WED | Rest day
THU| Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy
FRI | Rest day
SAT| Run 55min easy
SUN | Rest day

WEEK 9

MON | Rest day
TUE | Run 30min easy
WED | Rest day
THU| 10min easy jog, (5mins tempo running, 3min walk/jog recovery) x4. Run 10mins easy
FRI | Rest day
SAT| Run 60min easy
SUN | Rest day

WEEK 10

MON | Rest day
TUE | Run 25min easy
WED | Rest day
THU| 10min easy jog,Hill: 8x30secs up hill, jog/walk down to recover. Run 10mins easy
FRI | Rest day
SAT| Run 60min easy
SUN | Rest day

WEEK 11

MON | Rest day
TUE | Run 20min easy
WED | Rest day
THU| 10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. Run 10mins easy
FRI | Rest day
SAT| Run 55min easy
SUN | Rest day

WEEK 12

MON | Rest day
TUE | Run 15min easy
WED | 10min easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running
THU| Rest day
FRI | Run 10min easy
SAT| Rest day
SUN |  Event Day – good luck!

This schedule is for you if you have done a little running before and are making the step up to 10k for the first time. Each week has 3 running sessions. You’ll start your programme by building up a mixture of walking and running and then gradually do more running. You’ll develop an understanding of different running speeds and your stamina will increase as the weeks progress. 

Taking it Easy

On ’rest’ days try to be active, walk a few bus stops or take the stairs. All the little things will help towards your overall training. Aim to complete the recommended activity twice a week but ensure you adapt it around your work and home life. Exercise on the days of the week that are most convenient for you. As a beginner, do not exercise on consecutive days, always try to leave at least one day between training sessions.

WALK:RUN

This is a strategy for many new runners and involves breaking up the 10K into periods of running and walking. For example, 8min run – 2min walk repeated.

EASY OR RECOVERY RUNS

During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any run feels easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.

STEADY RUNS

These are the bread and butter of your training, the ’miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.

THRESHOLD OR TEMPO RUNS

Running at ’threshold’ pace is about running under ’controlled discomfort’ and is great for improving your running performance. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ’threshold’ pace and this will change the fitter, stronger and faster you get.
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