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10k Training Plan

Run for charity recommends that you allow yourself at least 12 Weeks to train for a 10K running event. Our training plans are design for beginners who have little to no running experience, we also recommend that you consult your doctor before you start any training plan. Espcially if you haven't exericsed for a while or if you have any exisitng health issues.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 20 minute gentle run Rest Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 5 sets Rest Gentle walk followed by full body stretches 1km run & 1km walk Rest
Week 2 22 minute gentle run Rest Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 6 sets Rest Gentle walk followed by full body stretches 1.5kn run & 1.5km walk Rest
Week 3 24 minute gentle run Rest Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 7 sets Rest Gentle walk followed by full body stretches 2km run & 2km walk Rest
Week 4 26 minute gentle run Rest Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 9 sets Rest Gentle walk followed by full body stretches 3km run Rest
Week 5 26 minute gentle run Rest Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 10 sets Rest Gentle walk followed by full body stretches 4km run Rest
Week 6 28 minute gentle run Rest Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 5 sets Rest Gentle walk followed by full body stretches 5km run Rest
Week 7 30 minute gentle run Rest Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 6 sets Rest Gentle walk followed by full body stretches 6km run Rest
Week 8 32 minute gentle run Rest Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 7 sets Rest Gentle walk followed by full body stretches 7km run Rest
Week 9 34 minute gentle run Rest Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 8 sets Rest Gentle walk followed by full body stretches 8km run Rest
Week 10 36 minute gentle run Rest Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 9 sets Rest Gentle walk followed by full body stretches 9km run Rest
Week 11 38 minute gentle run Rest Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 10 sets Rest Gentle walk followed by full body stretches 10km run Rest
Week 12 40 minute gentle run Rest Speed training = Run 3 minute, sprint 15 seconds, walk 1 minute x 5 sets Rest Gentle walk followed by full body stretches 11km run Rest
Race week 30 minute gentle run Rest 20 minute light run Rest Gentle walk followed by full body stretches Race day Rest