Beginner programme
This program is for you if you’re new to running and would like to train for a 10km (6 mile) run. To make the most of this programme, you should be able to run / walk 5km (3 miles) in less than 40 minutes, and you may have already completed the beginner 5km programme.
Schedule
Week 1
30 min
Walk for 3 minutes if needed, then try to run again.
30 min
Walk for 3 minutes if needed, then try to run again.
2 miles
Try not to walk if possible.
Week 2
30 min
Walk for 3 minutes if needed, then try to run again.
30 min
Walk for 3 minutes if needed, then try to run again.
3 miles
Try not to walk if possible.
Week 3
30 min
Walk for 3 minutes if needed, then try to run again.
20 min
Try Intervals - mixing up waling/jogging/running. Take a look at the program URL for more explanation.
3 miles
Try not to walk if possible.
Week 4
40 min
Walk for 3 minutes if needed, then try to run again.
30 min
Walk for 3 minutes if needed, then try to run again.
50 min
Try not to walk if possible.
Week 5
30 min
Try Intervals - mixing up waling/jogging/running. Take a look at the program URL for more explanation.
40 min
Walk for 3 minutes if needed, then try to run again.
4 miles
Try not to walk if possible.
Week 6
30 min
Walk for 3 minutes if needed, then try to run again.
40 min
Walk for 3 minutes if needed, then try to run again.
5 miles
Try not to walk if possible.
Week 7
40 min
Walk for 3 minutes if needed, then try to run again.
40 min
Try Intervals - mixing up waling/jogging/running. Take a look at the program URL for more explanation.
4 miles
Try not to walk if possible.
Week 8
30 min
Walk for 3 minutes if needed, then try to run again.
20 min
Walk for 3 minutes if needed, then try to run again.
Race