10km fun run Training Plan
Week Day
Session
Monday
Rest day
Tuesday
Walk/Run: 5 minutes brisk walk; 3 x 5 minute runs; with 1 minute
recovery walk in between; 5 minute cool down walk
Wednesday Rest day
Thursday
Easy run: 5 minute brisk walk; 20 minutes run; 5 minute cool down walk
Friday
Rest day
Saturday
Walk/Run: 5 min brisk walk; 3 x 5 min run; with 1 minute recovery walk
in between; 5 min cool down walk
Sunday
Long run: 1km walk/5km easy run/ 1km walk
Week Day
Session
Monday
Rest day
Tuesday
Walk/Run: 5 min brisk walk; 3 x 5 run; with 1 minute recovery walk in
between; 5 min cool down walk
Wednesday Rest day
Thursday
Easy run: 5 minute brisk walk; 25 minute run; 5 min cool down run
Friday
Rest day
Saturday
Walk/Run: 5 min brisk walk; 4 x 5 min run; with 1 minute recovery walk
in between; 5 min cool down run
Sunday
Long run: 1km brisk walk/6km easy run/ 1km walk
Week Day
Session
Monday
Rest day
Tuesday
Walk/Run: 5 min brisk walk; 5 x 5 minute run; with 1 minute recovery
walk in between; 5 min cool down
Wednesday Rest day
Thursday
Easy run: 5 min brisk walk; 35 min run; 5 min cool down walk
Friday
Rest day
Saturday
Walk/Run: 5 min brisk walk; 3 x 10 run; with 1 minute recovery walk in
between; 5 min cool down walk
Sunday
Long run: 1km brisk walk/8km easy run/ 1km easy walk
Week Day
Session
Monday
Rest day
Tuesday
Walk/Run: 5 minute brisk ; 5 x 5 run, with 1 minute recovery walk in
between; 5 min cd walk
Wednesday Rest day
Thursday
Easy run: 5 minute brisk walk; 45 min run; 5 minute cool down walk
Friday
Rest day
Saturday
Walk/Run: 5 min brisk walk; 3 x 10 min run; with 1 minute recovery walk
in between; 5 min cool down walk
Sunday
Long run: 1km brisk walk /9 km easy run/ 1km easy run
Week Day
Session
Monday
Rest day
Tuesday
Walk/Run: 5 minute brisk walk; 25 minute run; 5 minute cool down
Wednesday Rest day
Thursday
Easy run: 5 minute brisk walk; 30 minute run; 5 minute cool down walk
Friday
Rest day
Saturday
Walk/Run: 5 minute brisk walk, 3 x 10 minutes, with 1 minute recovery
walk in between; 5 minute cool down walk
Sunday
Long run: 1km brisk walk/ 4.5km run / 1km walk
1
2
3
4
5
Week
6
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Rest day
Walk/Run: 5 mins brisk walk;20 min run; 5 min easy walk
Rest day
Easy run: 5 minute brisk walk; 20 minute run; 5 minute cool down walk
Rest day
Easy run: 5 minute brisk walk; 15 minute run; 5 minute cool down run
10km Event!
5km Fun Run Training Plan
Week
Day
Session
Monday
Walk/Run: 5 minutes brisk walk; 2 x 5 minute run; 1 minute walk; 5
minute cool down walk
Tuesday
Rest day
Wednesday
Walk/Run: 5 min brisk walk; 3 x 5 min run; 1 minute walk; 5 min cool
down walk
Thursday
Rest day
Friday
Walk/Run: 5 min brisk walk; 10 minute run; 5 min easy walk
Saturday
Rest day
Sunday
Long run: 1km brisk walk/2km easy run/ 1km easy walk
Week
Day
Session
Monday
Walk/Run: 5 min brisk walk; 4 x 5 minute run; 1 min walk; 5 min cool
down walk
Tuesday
Rest day
Wednesday
Walk/Run: 5 min brisk walk; 4 x 5 min run; 1 minute walk; 5 min cool
down run
Thursday
Rest day
Friday
Walk/Run: 5 minute brisk walk; 15 minute run; 5 min cool down run
Saturday
Rest day
Sunday
Long run: 1km brisk walk/2.5 km easy run/ 1km walk
Week
Day
Session
Monday
Walk/Run: 5 min brisk walk; 5 x 5 minute run; 1 minute walk; 5 min
cool down
Tuesday
Rest day
Wednesday
Easy run: 5 min brisk walk; 20 min run; 5 min cool down walk
Thursday
Rest day
Friday
Easy run: 5 min walk; 20 min run; 5 min easy walk
Saturday
Rest day
Sunday
Long run: 1km brisk walk/3.5km run/ 1km easy walk
Week
Day
Session
Monday
Walk/Run: 5 minute brisk ; 5 x 5 run, 1 min walk; 5 min cd walk
Tuesday
Rest day
Wednesday
Easy run: 5 minute brisk walk; 20 min run; 5 minute cool down walk
Thursday
Rest day
Friday
Walk/Run: 5 min brisk walk; 3 x 10 min run; 1 min walk; 5 min cool
down walk
Saturday
Rest day
1
2
3
4
Week
5
Tuesday
Wednesday
Week
6
Sunday
Day
Monday
Thursday
Friday
Saturday
Sunday
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Long run: 1km brisk walk /4km easy run/ 1km easy walk
Session
Easy run: 5 minute brisk walk; 20 minutes run; 5 minute cool down
walk
Rest day
Easy run: 5 minute brisk walk; 25 minutes run; 5 minute cool down
walk
Rest day
Easy run: 5 minute brisk walk; 25 min run; 5 minute walk
Rest day
Long run: 1km brisk walk/ 4.5km run/ 1km easy walk
Session
Easy run: 5 minute brisk walk; 15 minutes run; 5 minute cool down
walk
Rest day
Easy run: 5 minute brisk walk; 20 minutes run; 5 minute cool down
Easy run: half mile walk; 2 miles easy running; half mile easy walk
Rest day
Easy run: 1km brisk walk; 1km run; 1km easy walk
5km Event!
The 10k training program assumes you’re able to run 4-5 km’s several times a week without too
much difficulty.
The training plans include three main session types.
Do all at a comfortable pace 60-65% of max heart rate
1. Run/walk: Keep the walk brisk, the walking in between running helps guard against injury,
allowing your body to adapt to running at a safe pace.
2. Easy run: Do this at a nice easy pace, slow your pace if you feel any strain.
3. Long run: This session is to develop and increase endurance. Keep the pace at an easy to
moderate intensity.
Try to vary the terrain on which you run to get different muscles in the body working. For building
added strength include 1-2 hill repeats and/or stairs, building up to 5+ hills towards the end of the
training plan.
As always, warm ups and cool downs are an essential element of every session. When training for a
fun run, beginning each session with a series of dynamic stretches is a fantastic way to get your body
moving through a big range of motion. If you’re not used to this kind of stretching, make sure to do
5-10 minutes of brisk walking to warm up your muscles.
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Leg swings: Hold on to a wall, bar or anything else that adds support, then swing one
leg out to the side, then swing it back across your body in front of your other leg.
Repeat 10 times on each side.
Frankenstein Walk: Keeping your back and knees straight, walk forward and lift your
legs straight out in front while flexing your toes.
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Walking Lunges: Step forward using a long stride, keeping the front knee over or just
behind your toes. Lower your body into a lunging position by dropping your back
knee toward the ground. Then push forward, take a giant step, and repeat for the
opposite leg.
Bent Torso Twists: Stand with your feet wide apart, then extend your arms out to
the sides and bend over, touching your right foot with your left hand. When you’re
bent, keep your back straight and your shoulder blades pulled back. Then rotate
your torso so your right hand touches your left foot. Keep both arms fully extended
so that when one hand touches your foot, the other hand is pointing to the sky.
Keep rotating like this for 20-30 repetitions.
Deep Body Weight Squats: Stand with your feet shoulder width apart, and your
arms held out in front of your body. Then drop as low as you can, pushing your butt
out behind you, keeping your knees behind your toes and swinging your arms back.
Stand and bring the arms back to the starting position. Complete 10-15 deep squat
repetitions.