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