10 km run
program
Run your first 10 km race in
10 weeks!
Most runners set a goal to complete a 10 km or a half, but have no idea how
to accomplish such a daunting task. Luckily for you, Healthwise Global has
taken the worry out of designing your training plan. The following training
programme is designed to enable you to complete your first 10 km race with
just 10 weeks training, as we know how busy you all are.
A word of caution, don’t rush into it, your first one is special!
10 WEEKS TO GO
You have to have faith and believe in yourself.
– Gail Deavers
Distance
Monday
Rest
Tuesday
2 km
Wednesday
Rest
Thursday
2 km
Friday
Rest
Saturday
Rest
Sunday
3 km
Notes
Total: 7 km
Duration
Intensity
Easy on the flat
Easy on the flat
Easy on the flat
9 WEEKS TO GO
Get the job done.
Don Shula
Distance
Monday
Rest
Tuesday
2 km
Wednesday
Rest
Thursday
2 km
Friday
Rest
Saturday
Rest
Sunday
4 km
Notes
Total: 8 km
Duration
Intensity
Easy on the flat
Easy on the flat
Easy on rolling hills
8 WEEKS TO GO
Life’s a journey, not a destination.
– Anon
Distance
Monday
Rest
Tuesday
3 km
Wednesday
Rest
Thursday
3 km
Friday
Rest
Saturday
Rest
Sunday
5 km
Notes
Total: 11 km
Duration
Intensity
Easy on the flat
Easy on rolling hills
Easy on rolling hills
7 WEEKS TO GO
Sweat plus sacrifice equals success.
– Charlie Finley
Distance
Monday
Rest
Tuesday
4 km
Wednesday
Rest
Thursday
4 km
Friday
Rest
Saturday
Rest
Sunday
7 km
Notes
Total: 15 km
Duration
Intensity
Easy on rolling hills
Steady on the flat
Easy on rolling hills
6 WEEKS TO GO
The most important thing is to love your sport. Never do it to please
someone else – it has to be yours. That is all that will justify the hard work
needed to achieve success. Compete against yourself, not others, for that
is who is truly your best competition.
Peggy Fleming Jenkins
Distance
Monday
Rest
Tuesday
5 km
Wednesday
Rest
Thursday
3 km
Friday
Rest
Saturday
Rest
Sunday
8 km
Notes
Total: 16 km
Duration
Intensity
easy on rolling hills
including 1 km
race pace
easy on rolling hills
5 WEEKS TO GO
I am willing to put myself through anything: temporary pain or discomfort
means nothing to me as long as I can see that the experience will take me
to a new level. I am interested in the unknown, and the only path to the
unknown is through breaking barriers, an often-painful process.
Diana Nyad
Distance
Monday
Rest
Tuesday
4 km
Wednesday
Rest
Thursday
4 km
Friday
Rest
Saturday
Rest
Sunday
7 km
Notes
Total: 15 km
Duration
Intensity
Easy on rolling hills
Steady on the flat
Easy on rolling hills
4 WEEKS TO GO
I’m not trying to prove anybody wrong,
I’m just trying to prove something to myself.
Mike Piazza
Distance
Monday
Rest
Tuesday
5 km
Wednesday
Rest
Thursday
5 km
Friday
Rest
Saturday
Rest
Sunday
Notes
Total: 20 km
10 km
Duration
Intensity
easy on rolling hills
including 3 x 1 km
race pace
steady on the flat
3 WEEKS TO GO
All of us get knocked down, but it’s the resiliency that really matters. All
of us do well when things are going well, but the thing that distinguishes
athletes is the ability to do well in times of great stress, urgency and pressure.
Roger Staubach
Distance
Monday
Rest
Tuesday
5 km
Wednesday
Rest
Thursday
5 km
Friday
Rest
Saturday
Rest
Sunday
Notes
Total: 20 km
10 km
Duration
Intensity
Easy on the flat
5 km TT race pace
Steady on
rolling hills
2 WEEKS TO GO
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and blood and sweat.
Theodore Roosevelt
Distance
Monday
Rest
Tuesday
3 km
Wednesday
Rest
Thursday
3 km
Friday
Rest
Saturday
Rest
Sunday
5 km
Notes
Total: 11 km
Duration
Intensity
easy on the flat
race pace
easy on the flat
1 WEEK TO GO
If you want to run, run a mile.
If you want to experience another life, run a marathon.
Emil Zatopek
Distance
Monday
Rest
Tuesday
2 km
Wednesday
Rest
Thursday
2 km
Friday
Rest
Saturday
2 km
Sunday
Notes
Total: 6 km plus 10 km race
Duration
Intensity
easy on the flat
inc bursts to
race pace
easy on the flat
RACE DAY
RACE DAY HINTS & TIPS
FOR THE DAY
Prepare your race gear the night before including your shoes, socks, running
clothing and accessories, race number, safety pins, timing chip, warm clothing or
wet weather gear.
Get up early on race day, 2–3 hours prior to the race start to give yourself plenty
of time to get organised and get to the start line.
Enjoy a light breakfast (you should have practiced this many times during your
campaign) e.g. toast with tea, juice or sports drink.
Take a moment to go through your pre-race checklist. It sounds simple but can
save you lots of stress.
Keep sipping water but don’t overdo it as you should already be adequately
hydrated (you can tell this when your urine is clear).
Once you get to the race venue, go through your warm-up routine and place
yourself appropriately within the start pack.
You are now ready to go – good luck!
Stick to your target pace and don’t get drawn into running too fast at the start.
The first few kilometers should feel easy.
Plan to take on fluids regularly during the race. Don’t wait until you
feel thirsty.
IMMEDIATELY AFTER THE RACE
Have a good drink straight after the race. You will more than likely be a little
dehydrated and it’s best to fix this immediately.
Grab a high carbohydrate snack or two.
Continue to drink fluids (avoiding alcohol) until your urine is clear.
Now start to rest. A short walk may be beneficial, but then you will be sure to want
to relax and put your feet up. Take a well-earned rest!
In the evening, you should continue with a good fluid intake and your evening
meal should contain carbohydrates and protein for best recovery.
Take some time to bask in the glory of your achievement!
Healthwise Global Training Diary disclaimer
Healthwise Global and its officers, employees and agents responsible for the
Marathon Training Diary believe that the information contained in this diary is
correct and appropriate. However, no representation or warranties of any nature
whatsoever are given, intended or implied.
Healthwise Global makes no representations about the content and suitability of
this information for any purpose. It is provided “as is” without express or implied
warranty. You should rely on your own review, inquiry and assessment as to the
accuracy of any information made available within this diary.
Healthwise Global disclaims all responsibility and liability for any direct or indirect
loss or damage suffered by any person as a consequence of using this Training
Diary or the information supplied within it.
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