10Km Training Programme - Beginner

Congratulations you have signed up for a 10k, this is just over six miles, which may sound a little scary, but is an achievable challenge for anyone with a bit of training.

So exactly how far is 10K?

  • Walking the circular Postbridge walk on Dartmoor.
  • A stroll along the Grand Union Canal in central London.
  • Strolling along the River Tyne in Newcastle.
  • A jaunt along Beachy Head from Eastbourne to Birling Gap.
  • Walking up and down Northen Ireland's Bangor beach three times.

Training Tips before you start

  • Ensure your feet are well supported in the correct running shoes.
  • Take your time and pace yourself when doing longer runs.
  • Train with friends to help motivate each other.
  • Don't forget to warm up and cool down.
  • Make sure you drink enough water to stay hydrated.
  • Wear sunscreen when your running.

Beginners Programme

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 REST Run 15 minutes.Walk 1 to 2 minutes.Run 15 minutes REST Run 15 minutes.Walk 1 to 2 minutes.Run 15 minutes REST REST Run 2 miles (3Km) continuously
2 REST Run 18 minutes.Walk 1 to 3 minutes.Run 18 minutes REST Run 18 minutes.Walk 1 to 3 minutes.Run 18 minutes REST REST Run 3 miles (5Km) continuously
3 REST Run 30 minutes continuously REST Run 30 minutes continuously REST REST Run 3 miles (5Km) continuously
4 REST Run 30 minutes continuously REST Run 30 minutes continuously REST REST Run 40 to 45 minutes continuously
5 REST Run 30 minutes continuously REST Run 40 minutes continuously REST REST Run 4 (6Km) continuously
6 REST Run 30 minutes continuously REST Run 40 minutes continuously REST REST Run 50 minutes continuously
7 REST Run 45 minutes continuously REST Run 45 minutes continuously REST REST Run 6 miles (10Km) continuously
8 REST Run 30 minutes easy continuously REST Run 25 minutes easy continuously REST REST RACE DAY!!!


Sarah Catlow Programme Leader of Sport Therapy and Rehabilitation - University of St. Mark and St. John

Contact details scatlow@marjon.co.uk