Beginner programme
- Weeks
- 8
- Runs/wk
- 3
- Peak km
- 8
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 13.2 km
Walk for 3 minutes if needed, then try to run again.
Walk for 3 minutes if needed, then try to run again.
Try not to walk if possible.
Week 24.8 km
Walk for 3 minutes if needed, then try to run again.
Walk for 3 minutes if needed, then try to run again.
Try not to walk if possible.
Week 34.8 km
Walk for 3 minutes if needed, then try to run again.
Try Intervals - mixing up waling/jogging/running. Take a look at the program URL for more explanation.
Try not to walk if possible.
Week 4
Walk for 3 minutes if needed, then try to run again.
Walk for 3 minutes if needed, then try to run again.
Try not to walk if possible.
Week 56.4 km
Try Intervals - mixing up waling/jogging/running. Take a look at the program URL for more explanation.
Walk for 3 minutes if needed, then try to run again.
Try not to walk if possible.
Week 68 km
Walk for 3 minutes if needed, then try to run again.
Walk for 3 minutes if needed, then try to run again.
Try not to walk if possible.
Week 76.4 km
Walk for 3 minutes if needed, then try to run again.
Try Intervals - mixing up waling/jogging/running. Take a look at the program URL for more explanation.
Try not to walk if possible.
Week 8
Walk for 3 minutes if needed, then try to run again.
Walk for 3 minutes if needed, then try to run again.