10km
Beginner Training Program
Rest Day or XT
Run
Rest Day
Run
Rest Day
Long Run
Rest Day
Week 1
Mon, 25 Jan
Tue, 26 Jan
Wed, 27 Jan
Thu, 28 Jan
Fri, 29 Jan
Sat, 30 Jan
Sun, 31 Jan
Jan-16
Rest Day
30 mins MA
Rest Day
20 mins MA
Rest Day
30 mins LA
Rest Day
Week 2
Mon, 1 Feb
Tue, 2 Feb
Wed, 3 Feb
Thu, 4 Feb
Fri, 5 Feb
Sat, 6 Feb
Sun, 7 Feb
Feb-16
Rest Day
30 mins MA
Rest Day
30 mins MA
Rest Day
30 mins LA
Rest Day
Week 3
Mon, 8 Feb
Tue, 9 Feb
Wed, 10 Feb
Thu, 11 Feb
Fri, 12 Feb
Sat, 13 Feb
Sun, 14 Feb
Feb-16
Rest Day
35 mins MA
Rest Day
30 mins MA
Rest Day
40 mins LA
Rest Day
Week 4
Mon, 15 Feb
Tue, 16 Feb
Wed, 17 Feb
Thu, 18 Feb
Fri, 19 Feb
Sat, 20 Feb
Sun, 21 Feb
Feb-16
Walk - 45 mins
OR Rest
35 mins MA
Rest Day
40 mins MA
Rest Day
50 mins LA
Rest Day
Week 5
Mon, 22 Feb
Tue, 23 Feb
Wed, 24 Feb
Thu, 25 Feb
Fri, 26 Feb
Sat, 27 Feb
Sun, 28 Feb
Feb-16
Rest Day
35 mins
undulating MA
Rest Day
40 mins MA
Rest Day
40 mins LA
Rest Day
Week 6
Mon, 29 Feb
Tue, 1 Mar
Wed, 2 Mar
Thu, 3 Mar
Fri, 4 Mar
Sat, 5 Mar
Sun, 6 Mar
Feb-16
Walk - 45 mins
OR Rest
35 mins
undulating MA
Rest Day
40 mins MA
Rest Day
60 mins LA
(run/walk)
Rest Day
Week 7
Mon, 7 Mar
Tue, 8 Mar
Wed, 9 Mar
Thu, 10 Mar
Fri, 11 Mar
Sat, 12 Mar
Sun, 13 Mar
Mar-16
Rest Day
40 mins
undulating MA
Rest Day
40 mins MA
Rest Day
40 mins LA
Rest Day
Week 8
Mon, 14 Mar
Tue, 15 Mar
Wed, 16 Mar
Thu, 17 Mar
Fri, 18 Mar
Sat, 19 Mar
Sun, 20 Mar
Mar-16
Walk - 45 mins
OR Rest
40 mins
undulating MA
Rest Day
10 mins LA,
20 mins RP, 10
mins LA
Rest Day
60 mins LA off road if poss
(run/walk)
Rest Day
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Week 9
Mon, 21 Mar
Tue, 22 Mar
Wed, 23 Mar
Thu, 24 Mar
Fri, 25 Mar
Sat, 26 Mar
Sun, 27 Mar
Mar-16
Rest Day
45 mins
undulating LA
Rest Day
40 mins MA
Rest Day
5km (this will
give you an
idea of your
pace for the
10km - run on
similar terrain
to Hawkes
Bay Marathon
if poss)
Rest Day
Week 10
Mon, 28 Mar
Tue, 29 Mar
Wed, 30 Mar
Thu, 31 Mar
Fri, 1 Apr
Sat, 2 Apr
Sun, 3 Apr
Mar-16
Walk - 45 mins
OR Rest
40 mins
undulating LA
Rest Day
40 mins MA
Rest Day
70 mins (run/
walk) LA
Rest Day
Week 11
Mon, 4 Apr
Tue, 5 Apr
Wed, 6 Apr
Thu, 7 Apr
Fri, 8 Apr
Sat, 9 Apr
Sun, 10 Apr
Apr-16
Rest Day
45 mins
undulating LA
Rest Day
40 mins MA
Rest Day
60 mins LA off road if poss
1 hour walk off road if poss
Week 12
Mon, 11 Apr
Tue, 12 Apr
Wed, 13 Apr
Thu, 14 Apr
Fri, 15 Apr
Sat, 16 Apr
Sun, 17 Apr
Apr-16
Rest Day
40 mins MA
Rest Day
10 mins LA, 20
mins RP,
10 mins LA
Rest Day
80 mins (run/
walk) LA
Rest Day
Week 13
Mon, 18 Apr
Tue, 19 Apr
Wed, 20 Apr
Thu, 21 Apr
Fri, 22 Apr
Sat, 23 Apr
Sun, 24 Apr
Apr-16
Rest Day
45 mins
undulating LA
Rest Day
10 mins LA,
2 x 5 mins UA
(with 5 mins LA
inbetween),
10 mins LA
Rest Day
60 mins LA off road if poss
Rest Day
Week 14
Mon, 25 Apr
Tue, 26 Apr
Wed, 27 Apr
Thu, 28 Apr
Fri, 29 Apr
Sat, 30 Apr
Sun, 1 May
Apr-16
Walk - 45 mins
OR Rest
40 mins MA
Rest Day
10 mins LA, 20
mins RP,
10 mins LA
Rest Day
90 mins LA
(run/walk)
Rest Day
Week 15
Mon, 2 May
Tue, 3 May
Wed, 4 May
Thu, 5 May
Fri, 6 May
Sat, 7 May
Sun, 8 May
May-16
Rest Day
40 mins MA
Rest Day
10 mins LA, 2
x 5 mins UA
(with 5 mins LA
inbetween), 10
mins LA
Rest Day
60 mins LA
Rest Day
Week 16
Mon, 9 May
Tue, 10 May
Wed, 11 May
Thu, 12 May
Fri, 13 May
Sat, 14 May
Sun, 15 May
May-16
30 mins RP
Rest Day
30 mins LA
Rest Day
20 mins LA or
Rest
Hawkes Bay
International
Marathon 10km
Rest Day
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
Actual Dist/Time
During session Cond
10km
Beginner Training Program
16 Week Beginner 10km Training Program
The 10km course is mainly flat and covers different terrains
including road, bike trails and vineyards, so try and emulate this
in your training as much as you can. This training program is
based on ‘time on feet’ and your running should always be at a
‘comfortable’ level where you can hold a conversation.
This program is aimed at a beginner runner who is currently able
to run for 30 minutes or 5km non-stop and is aiming to complete
their first 10km. Running three times a week will give you enough
‘base’ to get to that finish line, but we also recommend adding in
either a 4th easy run, or a cross training session for extra cardio.
If you add in a session of strength training and yoga or Pilates then
this will fully compliment your training and help prevent any injuries.
Make sure you listen to your body and stop if you’re experiencing
pain or niggles, also don’t be afraid to take a rest day if you’re
feeling too tired. Make sure you back up your training with good
nutrition and get plenty of sleep and then you’ll get the best
results from your hard work.
The following training zones are used in the program:
• L
A = Lower Aerobic - easy paced running, can talk
comfortably and you finish feeling great.
• M
A = Mid Aerobic - comfortable running pace, can talk
comfortably but breathing has increased.
• U
A = Upper Aerobic - comfortably hard running pace, should
be a bit breathless.
• R
P = Race Paced running (your proposed pace on race day)
Use the first 5-10 minutes of each run as a ‘warm up’, so go
easy to gradually increase your heart rate and get that blood
pumping to the muscles where it’s needed. Make sure you finish
each session with a few minutes of foam rolling and then follow
that with some static stretches (30-40 seconds each) for quads,
hamstrings, calves, ITB and glutes.
The training program is a ‘guideline’ only and you must always
train within your own capabilities.