10km
Program for Beginner Runners
Week #
Tuesday
Wednesday
Thursday
Friday
Sunday (Long Run)
1
20-30min
Strength, Core or
Yoga
20-30 min
Walk or XT
30-45 min
2
25-30min
Strength, Core or
Yoga
20-30 min
Walk or XT
33-48 min
3
30-35 min
Strength, Core or
Yoga
20-30 min
Walk or XT
36-51 min
4
35-40 min
Strength, Core or
Yoga
25-35 min
Walk or XT
39-55 min
5
40-45 min
Strength, Core or
Yoga
25-35 min
Walk or XT
43 min – 1 hr
6
(Recovery)
40-45 min
Strength, Core or
Yoga
Day off!
Walk or XT
43 min – 1:00 hr
7
45 min
Strength, Core or
Yoga
30-35 min
Walk or XT
48 min – 1:06 hr
8
45 min
Strength, Core or
Yoga
30-40 min
Walk or XT
53 mins – 1:12 hr
9
45 min
Strength, Core or
Yoga
30-40 min
Walk or XT
1:00 hr – 1:15 hr
10
45 min
Strength, Core or
Yoga
35-45 min
Walk or XT
1:00 – 1:15 hr
11
45 min
Strength, Core or
Yoga
35-45 min
Walk or XT
35-45 mins
12
(Event Week)
30 min
Strength, Core or
Yoga
Day off
20 min
10 KM Race!
©Val Burke
Suggestions:
1. Beginner or Intermediate? How do you know
if you are a beginner or intermediate runner? Take
a look at this program and if it looks too easy for
you then have a look at the intermediate program.
The beginner program is designed to get you to
complete your first 10 km run in whatever fashion
you can. You may choose to run: walk or may set a
goal of running the entire distance!
2. Time Range! I have given a time range for your
runs. This is because you will all come into the
program with various fitness levels and must start
at the time that is most suitable to the running you
have done in the past 4 weeks.
3. Talk Test! If you can’t run and talk at the same
time, you are advised to run: walk instead of
running the entire time. Eg. Run 3 mins: walk 1 min.
Each week you aim to run longer and walk less (eg
run 5 mins: walk 30s). You may even choose to run:
walk the 10 km race!
4. Minimal & Maximal Training! You can complete
a 10 km run on 2-3 runs per week, so the additional
sessions are a fitness bonus, but not deemed
necessary for you to reach your 10 km goal!
Prioritize 2-3 runs per week and if that uses up all
your available time you can have the other days
off training.
5. Days Off! I have given you Monday & Saturday
OFF, but you can make your days off appropriate to
what suits you.
6. Fun Runs or Races? If you have some fun runs
or races planned you could replace your long run
with your race, depending on the distance. In this
program the “long run” is the main overload of the
week, so racing would replace the long run.
7. Core & Strength? Try our Peak Endurance
run-specific strength & core program if you don’t
have access to a qualified strength trainer. You can
do most exercises at home. Yoga is excellent for
runners as well.
8. Stretch? Stretch every day you run. Refer to
“Best Ever Stretches” as they are designed
for runners!
9. Mentor or Coaching? If you are needing ongoing
encouragement or advice on the best way to use
this program you may consider signing up with a
“mentor”, coach or joining our run clinic starting
Aug 16 in Wanaka. Contact us at valburke@xtra.
co.nz if interested in signing up with a mentor.
Peak Endurance Wanaka, Phone: 021 1828499,
Email: [email protected]