For those with little or no running experience aiming to just get around their first 10k.
Don’t worry if you need more walking breaks than in the programme, it is important that you don’t try too much too soon. All running should be done at an easy conversational pace, and walking at a brisk pace.
| Week One | ||
| PROGRAMME | REPETITIONS | DAYS |
|---|---|---|
| Run 1 min, walk 2 mins | Repeat 8 times | 3 days |
| Week Two | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 2 mins, walk 2 mins | Repeat 6 times | 3 days |
| Week Three | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 3 mins, walk 2 mins | Repeat 4 times | 3 days |
| Week Four | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 5 mins, walk 2 mins | Repeat 4 times | 3 days |
| Week Five | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 6 mins, walk 1.5 mins | Repeat 4 times | 3 days |
| Week Six | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 8 mins, walk 1.5 mins | Repeat 3 times | 3 days |
| Week Seven | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 10 mins, walk 1.5 mins | Repeat 3 times | 3 days |
| Week Eight | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 12 mins, walk 1 min | Repeat 3 times | 3 days |
| Week Nine | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 15 mins, walk 1 min | Repeat 3 times | 3 days |
| Week Ten | ||
| PROGRAMME | REPETITIONS | DAYS |
| Run 15 mins, walk 1 min | Repeat 3 times | 3 days |