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Register your interest in 2022 Vitality London 10,000
six week plan

Beginner's six-week plan

Beginner’s six-week plan

If a 10K event like the Vitality London 10,000is the furthest you’ve ever run, you need to develop your endurance. The main aim of this plan is to help you build up to running the distance without stopping to walk – although you can always slow down if you need to!

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 type of training should also make the subsequent longer runs easier – good luck!

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

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