Ideally, to train for a 10K event, you should allow a minimum of 8 weeks preparation (more for complete novices) and be able to devote at least three sessions a week to training. For any exercise session, the following format should always be used.
Warm up: This should consist of a minimum 5 minutes walking or light jogging to loosen the muscles and help prevent injury, plus 5-10 minutes of stretching.
Exercise session: See appropriate programme.
Cool down: This should consist of 5 minutes walking or light jogging in which the pace is gradually decreased, followed by 5-10 minutes of stretching. Stretches should be focused, but not limited to the muscles of the legs.
For those with little or no running experience aiming to just get around their first 10K.
| WEEK | PROGRAMME | REPETITIONS | DAYS |
|---|---|---|---|
| 1 | Run 1 min, walk 2 mins | Repeat 8 times | 3 days |
| 2 | Run 2 mins, walk 2 mins | Repeat 6 times | 3 days |
| 3 | Run 3 mins, walk 2 mins | Repeat 4 times | 3 days |
| 4 | Run 5 mins, walk 2 mins | Repeat 4 times | 3 days |
| 5 | Run 6 mins, walk 1.5 mins | Repeat 4 times | 3 days |
| 6 | Run 8 mins, walk 1.5 mins | Repeat 3 times | 3 days |
| 7 | Run 10 mins, walk 1.5 mins | Repeat 3 times | 3 days |
| 8 | Run 12 mins, walk 1 min | Repeat 3 times | 3 days |
| 9 | Run 15 mins, walk 1 min | Repeat 3 times | 3 days |
| 10 | Run 15 mins, walk 1 min | Repeat 3 times | 3 days |
Don't worry if you need more walking breaks, 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. The event can then be carried out as a combination of walking and running.
For those with basic running ability, perhaps following a programme for the first time.
| WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
|---|---|---|---|---|---|---|---|
| 1 | rest | 2k run | X-Train | 3k run | rest | X-Train | 4k run |
| 2 | rest | 3k run | X-Train | 3k run | rest | X-Train | 4.5k run |
| 3 | rest | 3k run | X-Train | 3k run | rest | X-Train | 5k run |
| 4 | rest | 4k run | X-Train | 3k run | rest | X-Train | 6k run |
| 5 | rest | 4k run | X-Train | 3k run | rest | X-Train | 7k run |
| 6 | rest | 4k run | X-Train | 3k run | rest | X-Train | 8k run |
| 7 | rest | 4k run | X-Train | 3k run | rest | X-Train | 9k run |
| 8 | rest | 4k run | X-Train | 3k run | rest | X-Train | 10K run |
From the beginning of the program, the run sessions can include walk breaks so you don't push too hard, too soon. Days 1 and 5 are rest days; these are as important as the training days because it gives the muscles time to recover.
The cross training (X-Train) sessions, for example swimming or cycling are optional, but will make training and the event easier as you become fitter.
For those intermediate runners that are aiming for an improvement in their 10K time, or a specific goal.
| WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
|---|---|---|---|---|---|---|---|
| 1 | 5k run | 5k run | 35 mins tempo | 5k run | Rest | X-Train | 7k run |
| 2 | 5k run | 6k run | 8 x 400 metres | 7.5k run | Rest | X-Train | 7.5k run |
| 3 | 5k run | 6k run | 40 mins tempo | 5k run | Rest | X-Train | 10k run |
| 4 | 5k run | 7k run | 9 x 400 metres | 7.5k run | Rest | Rest | 5k RACE |
| 5 | 5k run | 8k run | 45 mins tempo | 5k run | Rest | X-Train | 10k run |
| 6 | 5k run | 9k run | 10 x 400 metres | 7.5k run | Rest | X-Train | 12k run |
| 7 | 5k run | 10k run | 50 mins tempo | 7.5k run | Rest | X-Train | 15k run |
| 8 | 5k run | 5k run | 5 x 400 metres | 5k run | Rest | Rest | 10K RACE |
The runs on 3 days per week are designed to be done at an easy pace. Day 5 is a rest day so be realistic about fatigue and take more days off when you feel the need.
Tempo runs are fast paced runs building up to NEAR 10K pace in the middle and then 10 minutes easy running at the end.
Interval training is where you alternate fast paced running with jogging or walking to recover. Run 400 metre repetitions at 5K race pace. These can be done on the track, treadmill or in the park.
X-Training is optional but will make training and the event easier as you become even fitter.