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10k Training Programme

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Our eight-week training programme below will enable you complete your first 10k race.

Week 1
Goal: to try and complete a run over 2 miles.

 Tuesday and Thursday  Run for 1.5 miles
 Saturday Run for 2 miles 


 

Week 2
Goal: to try and complete a run over 2.5 miles.

 Tuesday and Thursday  Run for 2 miles
 Saturday  Run for 2.5 miles
 Sunday  25 min easy run





Week 3

Goal: to try and complete a run over 3 miles.

 Tuesday  Run for 2.5 miles
 Thursday  Run for 2 miles
 Saturday  Run for 3 miles
 Sunday  25 min easy run 




 

Week 4
Goal: to try and complete a run over 3.5 miles.

 Tuesday

 Run for 2.5 miles

 Wednesday

 Run for 2 miles

 Saturday

 Run for 3.5 miles

 Sunday  25min easy run

Week 5
Goal: to increase your distance 3.5 miles.
 

 Tuesday

 Run for 3 miles

 Wednesday

 Run for 2.5 miles

 Saturday

 Run for 4 miles

 Sunday  25min easy run

Week 6
Goal: to increase your distance 4.5 miles.
 

 Tuesday

 Run for 3 miles

 Wednesday

 Run for 2.5 miles

 Saturday

 Run for 4.5 miles

 Sunday  25min easy run

Week 7
Goal: to increase your distance 5 miles.
 

 Tuesday

 Run for 3.5 miles

 Wednesday

 Run for 3 miles

 Saturday

 Run for 5 miles

 Sunday  30min easy run

Week 8
Goal: Relax and complete 2 easy runs leading up to the race
 

 Tuesday

 Run for 3 miles

 Wednesday

 Run for 2 miles

 Saturday

 Rest

 Sunday  10k Race