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 |
