SIX WEEK 10 km TRAINING PLAN FOR BEGINNERS
MONDAY
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Rest
Run walk 30
3 mins run/ 1 min walk
TUESDAY
WEDNESDAY
Run walk 20
4 mins run/ 1 min walk
THURSDAY
Run walk 30
3 mins run/ 1 min walk
FRIDAY
Rest
Cross-training
SATURDAY
3.5 km run
SUNDAY
Rest
Run walk 45
4 mins run/ 1 min walk
Run 20 mins
Run walk 45
6 mins run/ 1 min walk
Rest
Cross-training
5 km run
Rest
20 mins run
Run walk 50
6 mins run/ 1 min walk
30 mins run
Rest
Cross-training
6.5 km run
Rest
30 mins run
Run walk 50
7 mins run/ 1 min walk
35 mins run
Rest
Cross-training
7.5 km run
Rest
20 mins run
Run walk 55
8 mins run/ 1 min walk
45 mins run
Rest
Cross-training
10 km run
Rest
30 mins jog
30 mins jog
45 mins fast walk
Rest
Rest
10 km RACE!!
CROSS-TRAINING – This refers to participating in a sport other than the one you are competing in. The aim of cross-training is to work
other parts of the body that are not necessarily worked on when running. In this case, swimming is a good option.