So you want to get moving, but maybe need a little guidance? There are lots of training plans out there, but they all have the same premise – gradual increase, to allow your muscles, ligaments, tendons, bones the time they need to adapt to your new-found demands.
This is our schedule to take you from Zero to 10km Hero in 12 weeks!
- Start and finish each run with a brisk 5 minute walk
- Don’t run on consecutive days
- If things feel too hard, then repeat the week rather than miss runs
- Feel free to do other aerobic / cardio exercise in between days
- Enjoy!
Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10
Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8
Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 3 min, Walk 2 min, x7
Week 4
Day 1 – Run 5 min, Walk 3 min, x4
Day 2 – Run 5 min, Walk 2 min, x3
Day 3 – Run 5 min, Walk 3 min, x5
Week 5 – Easy
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 5 min, Walk 3 min, x4
Week 6
Day 1 – Run 8 min, Walk 3 min, x3
Day 2 – Run 7 min, Walk 2 min, x3
Day 3 – Run 8 min, Walk 3 min, x3
Week 7
Day 1 – Run 9 min, Walk 3 min, x3
Day 2 – Run 8 min, Walk 2 min, x3
Day 3 – Run 10 min, Walk 3 min, x3
Week 8
Day 1 – Run 15 min, Walk 5 min, x2
Day 2 – Run 15min, Walk 5min, Run 10 min
Day 3 – Run 20min, Walk 5 min, Run 15 min
Week 9 – Easy
Day 1 – Run 10min, Walk 3min, Run 16min
Day 2 – Run 15 min, Walk 5 min, Run 10 min
Day 3 – Run 15 min, Walk 5 min, x2
Week 10
Day 1 – Run 20min, Walk 2min, Run 20min
Day 2 – Run 25min
Day 3 – Run 40min
Week 11
Day 1 – Run 45min
Day 2 – Run 25min
Day 3 – Run 50min
Week 12
Day 1 – Run 40min
Day 2 – Run 30min
Event Day – Run 10K