If you are not used to taking regular exercise you should consult your GP before embarking on any training programme.

10 Week Training Programme


Week 1

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday20 minute walk/jog25 minute run50 minute run
MondayRestRestRest
Tuesday10 minute walk/jog20 minute run35 minute run
WednesdayRestRestRest
Thursday10 minute walk/jog20 minute run35 minute run
FridayRestRestRest
Saturday10 minute walk/jog20 minute run30 minute run
ObjectiveI expect there will be more walking than jogging in week one this is to be expected, it’s about time on your feetGetting time on the feet and the start of a gradual build up to trainingGetting time on the feet and the start of a gradual build up of training, Beginnings of generating the pace necessary to run at 7 min pace.

Week 2

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday25 minute walk/jog30 minute run50 minute run
MondayRestRestRest
Tuesday15 minute walk/jog20 minute run35 minute run
WednesdayRestRestRest
Thursday15 minute walk/jog20 minute run25 minute run (last 10 minutes at race pace)
FridayRestRestRest
Saturday15 minute walk/jogCircuits of a park alternating 1 min at faster than normal pace/1 min slower than normal pace x 8 eachCircuits of a park alternating 1 min at faster than normal pace/1 min slower than normal pace x 8 each
ObjectiveI expect there will be more walking than jogging in week one this is to be expected, it’s about time on your feetGetting time on the feet and the start of a gradual build up to trainingGetting time on the feet and the start of a gradual build up of training, Beginnings of generating the pace necessary to run at 7 min pace.

Week 3

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday30 minute walk/jog30 minute run60 minute run
MondayRestRestRest
Tuesday15 minute walk/jog30 minute run45 minute run
WednesdayRestRest30 minute run (last 10 minutes at race pace)
Thursday15 minute walk/jog20 minute run45 minute run
FridayRestRestRest
Saturday15 minute walk/jogCircuits of a park alternating 1 minute at faster than normal pace/1 minute slower than normal pace x 10 eachCircuits of a park alternating 1 minute at faster than normal pace/1 minute slower than normal pace x 10 each
ObjectiveGetting over the inhibitions and mental preparation for a regular training pattern. The amount of running is irrelevant – It’s more about being “out there”.Getting time on the feet and the start of a gradual build up of training.Getting time on the feet and the start of a gradual build up of training. Beginnings of a generating the pace necessary to run at 7 minute mile pace.

Week 4

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday40 minute walk/jog40 minute run60 minute run
MondayRestRestRest
Tuesday15 minute walk/jog30 minute run45 minute run
WednesdayRestRest30 minute run (last 10 minutes at race pace)
Thursday15 minute walk/jog30 minute run45 minute run
FridayRestRestRest
Saturday15 minute walk/jogCircuits of a park alternating 1 minute at faster than normal pace/1 minute slower than normal pace x 10 eachCircuits of a park alternating 1 minute at faster than normal pace/1 minute slower than normal pace x 10 each
ObjectiveGetting over the inhibitions and mental preparation for a regular training pattern. The amount of running is irrelevant – It’s more about being “out there”.Getting time on the feet and the start of a gradual build up of training.Getting time on the feet and the start of a gradual build up of training. Beginnings of a generating the pace necessary to run at 7 minute mile pace.

Week 5

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday50 minute walk/jog50 minute run75 minute run
MondayRestRestRest
Tuesday20 minute walk/jog40 minute easy run45 min continuous run including 10 faster pace efforts of between 1 & 3 minute with jog recovery (run as you please)
WednesdayRestRestRest
Thursday20 minute walk/jog40 minute easy run45 minute easy run
FridayRestRest30 minute easy run
SaturdayCircuits of a park – run 1 minute continuous then walk 1 minute recovery x 10 each10 x 1 minute running up shallow hill – walk back down to recoverRest
ObjectiveStarting to run short distances continuouslyDevelopment of the long run and some hill work to build strength in the legsDevelop long run & faster stretches within the normal steady pace run

Week 6

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday55 minute walk/jog60 minute run5k race or time trial
MondayRestRest30 minute easy run
Tuesday25 minute walk/jog45 min continuous run including 10 faster pace efforts of between 1 & 3 minutes with jog recovery (run as you please)45 min continuous run including 10 faster pace efforts of between 1 & 3 minutes with jog recovery (run as you please)
WednesdayRestRest30 minute easy run
Thursday25 minute walk/jog45 minute easy run60 minute easy run
FridayRestRestRest
SaturdayCircuits of a park – run 1 minute continuous then walk 1 minute recovery x 10 each10 x 1 minute running up shallow hill – walk back down to recoverRest
ObjectiveGradually increasing time on the feet – a mental strategy, run 5 minute / walk 1 minute for the long run will help you get through 60 minutesIncreasing long run - the pace doesn't matter. Introduction of speed week at race pace will accelerate fitness levelsBuilding the speed necessary to run a 10k with some efforts faster than 10k pace

Week 7

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday60 minute walk/jog70 minute easy run80 minute run
MondayRestRest30 minute easy run
Tuesday35 minute walk/jog45 minute continuous run including 10 faster pace efforts of between 1 & 3 minutes with jog recovery (run as you please)45 minute continuous run including 10 faster pace efforts of between 1 & 3 minutes with jog recovery (run as you please)
WednesdayRestRest60 minute easy run
Thursday35 minute walk/jog60 minute easy run30 minute easy run
FridayRestRestRest
SaturdayCircuits of a park – run 1 minute continuous then walk 1 minute recovery x 10 each10 x 1 minute running up shallow hill – walk back down to recover12 x 1 minute running up shallow hill – walk back down to recover
Objective15 minutes added to the long run – using the 5 minute run/ 1 minute walk strategyConsolidation week – getting used to the balance between the long run and speed workConsolidation week – getting used to the balance between the long run and speed work

Week 8

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday70 minute walk/jog75 minute easy run90 minute steady run
MondayRestRest30 minute easy run
Tuesday40 minute walk/jogUp the clock – run 1 minute fast/1 slow, 2 minutes fast/ 2 minutes slow, 3 minutes fast/3 minutes slow/ 4 minutes fast/ 4 minutes slow, 5 minutes fastUp the clock – run 1 minute fast/1 slow, 2 minutes fast/ 2 minutes slow, 3 minutes fast/3 minutes slow/ 4 minutes fast/ 4 minutes slow, 5 minutes fast
WednesdayRestRest30 minute easy run
Thursday40 minute walk/jog60 minute easy run75 minute easy run
FridayRestRest30 minute easy run
Saturday10 x 1 minute running up shallow hill – walk back down to recover12 x 1 minute running up shallow hill – walk back down to recoverRest
ObjectiveConsolidation week – slight increase in the mid-week runsDevelopment of ability to run faster than race pace and holdDevelopment of ability to run faster than race pace and hold the pace for an increasing amount of time. At same time long run is increased

Week 9

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday75 minute walk/jog75 minute run75 minute run
MondayRestRest30 minute easy run
Tuesday45 minute walk/jog10 minutes warm up – 20 minutes at 10k pace – 10 minutes warm down10 minutes warm up – 20 minutes at 10k pace – 10 minutes warm down
WednesdayRestRest60 minute easy run
Thursday60 minute walk/jog60 minute steady runMorning – 30 minutes easy/ Afternoon – 30 minutes easy
FridayRestRestRest
Saturday10 x 1 minute running up shallow hill – walk back down to recover12 x 1 minute running up shallow hill – walk back down to recover15 x 1 minute running up shallow hill – walk back down to recover
Objective The long runs are going to start to get you tired – refuelling after the long run & mid week hour run is essential – it’s tough but it will start to build the endurance you’ll need for the raceRace pace running is important so that your body gets the feel of speed you want to race atRace pace running is important so that your body gets the feel of the speed you want to race at. Twice a day training on some days gives a boost to your endurance, and the afternoon run can sometimes be better because you have warmed - up in the morning

Week 9

DayGet RoundSub 60 MinutesSub 45 Minutes
Sunday45 minute walk/jog45 minute easy run45 minute run
MondayRestRest30 minute easy run
Tuesday30 minute walk/jog10 minute warm up – 6 x 200m with 200m walk/jog recovery - 10 minute warm down10 minute warm up – 6 x 200m with 200m walk/jog recovery - 10 minute warm down
WednesdayRestRest30 minute easy run
Thursday20 minute walk/jog30 minute easy run30 minute easy run
Friday15 minute walk/jog20 minute easy run20 minute easy run
SaturdayRestRestRest
ObjectiveRace DayRace DayRace Day