Training

10km beginner's schedule

Tackling a 10km race is likely to be the furthest you have ever run. The main aim of this programme is to build enough endurance so you can run the whole race without stopping to walk. Most of the runs are at an easy pace to develop your endurance, with a few faster fartlek sessions thrown in during the middle four weeks to give you a taste of faster-paced running. This should also make the longer runs easier.

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Week 1
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 3 miles easy
Friday Rest
Saturday Rest
Sunday 4 miles easy
Week 2
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 3 miles fartlek
Friday Rest
Saturday Rest
Sunday 5 miles easy
Week 3
Monday Rest
Tuesday 4 miles easy
Wednesday Rest
Thursday 4 miles fartlek
Friday Rest
Saturday Rest
Sunday 6 miles easy
Week 4
Monday Rest
Tuesday 4 miles easy
Wednesday Rest
Thursday 5 miles fartlek
Friday Rest
Saturday Rest
Sunday 6 miles easy
Week 5
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 3 miles fartlek
Friday Rest
Saturday Rest
Sunday 4 miles easy
Week 6
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 3 miles fartlek
Friday Rest
Saturday Rest
Sunday Run 10km race

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