Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

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Novice Running Programme

For those with basic running ability, perhaps following a programme for the first time.

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.

Week One
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 2k run X-Train 3k run Rest X-Train 4k run
Week Two
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 3k run X-Train 3k run Rest X-Train 4.5k run
Week Three
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 3k run X-Train 3k run Rest X-Train 5k run
Week Four
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 4k run X-Train 3k run Rest X-Train 6k run
Week Five
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 4k run X-Train 3k run Rest X-Train 7k run
Week Six
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 4k run X-Train 3k run rest X-Train 8k run
Week Seven
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 4k run X-Train 3k run rest X-Train 9k run
Week Eight
DAY 1 DAY 2
DAY 3 DAY 4 DAY 5 DAY 6
DAY 7
Rest 4k run X-Train 3k run Rest X-Train 10k run

 

This post is also available in: Welsh

Recent News

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

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