Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

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Beginners Running Programme

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

This post is also available in: Welsh

Recent News

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  • Gorseinon volunteers to set the pace in Admiral Swansea Bay 10k

Officially the Best 10k in Wales!

Thanks to your incredible support, we were named Best 10k in Wales at the 2019 Running Awards!

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