THE NEW FOREST 5 T 10K
BEGINNERS PLAN
Congratulations on completing your ZeroTo5K Plan - now its
time to tackle the next distance - the 10k.
Yes
its
double
the
distance,
it
will
seem
daunting
at
first
(but
then
so
did
the
5K),
but
you
can
do
it
-
you
are
now
a
runner!
Anything
is
achievable
with
some
good
training
and
focus.
Enjoy
the
plan
and
keep
us
posted
with
your
progress
using
#RCplan
RUN B
RUN C - LONG RUN
(COMPLETE ONCE PER WEEK)
(COMPLETE1-2 TIMES PER WEEK)
(COMPLETE ONCE PER WEEK)
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main: Mixed pace run for 35
minutes, as 5 minutes running at
your 10k race pace* and 5 minutes
jog at a steady pace.
Main: Continuous run for 30 minutes
(5k or 3 miles)
Main: Continuous Run for 40
minutes (6km or 4 miles). Try to
make
sure
you
have
a
day
off
running either side of this session in
particular.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
WEEK 2
Main: Mixed pace run for 35
minutes, as 5 minutes running at
your 10k race pace* and 5 minutes
jog at a steady pace.
Main: Continuous run for 30 minutes
(5k or 3 miles)
Main: Continuous Run for 50 minutes
(8km or 5 miles) Try to make sure you
have
a
day
off
running
either
side
of
this session in particular.
REST WEEK 3
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main:Mixed pace run for 35
minutes, as 5 minutes running at
your 10k race pace* and 5 minutes
jog at a steady pace.
Main: Continuous run for 30 minutes
(5k or 3 miles)
Main: Continuous Run for 40 minutes
(6km or 4 miles) Try to make sure you
have
a
day
off
running
either
side
of
this session in particular.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main: Mixed pace run for 40
minutes, as 5 minutes running at
your 10k race pace* and
5 minutes jog at a steady pace.
Main: Continuous run for 40 minutes
(6k or 4 miles)
Main: Continuous Run for 50 minutes
(8km or 5 miles) Try to make sure you
have
a
day
off
running
either
side
of
this session in particular.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
WEEK 5
Main: Mixed pace run for 40
minutes, as 5 minutes running at
your 10k race pace* and
5 minutes jog at a steady pace.
Main: Continuous run for 40 minutes
(6k or 4 miles)
Main: Continuous Run for 60 minutes
(10km or 6 miles) Try to make sure
you
have
a
day
off
running
either
side
of this session in particular.
Warm Up: Brisk Walk for 5 minutes
Main: Mixed pace run for 35
minutes, as 5 minutes running at
your 10k race pace* and
5 minutes jog at a steady pace.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main: Continuous run for 30 minutes
(5k or 3 miles)
Main: Continuous Run for 40 minutes
(6km or 4 miles) Try to make sure you
have
a
day
off
running
either
side
of
this session in particular.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main: Timed Intervals - 2 minutes at
a fast pace*** followed by 3 minutes
at a steady pace. Repeat this set 7
times (total of 35 minutes)
Main: Continuous run for 40 minutes
(6k or 4 miles)
Main: Continuous Run for 60 minutes
(10km or 6 miles) Try to make sure
you
have
a
day
off
running
either
side
of this session in particular.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main:Timed Intervals - 2 minutes at
a fast pace*** followed by 3 minutes
at a steady pace. Repeat this set 8
times (total of 40 minutes)
Main: Continuous run for 40 minutes
(6k or 4 miles)
Main: Continuous Run for 70 minutes
(11km or 7 miles) Try to make sure
you
have
a
day
off
running
either
side
of this session in particular.
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Warm Up: Brisk Walk for 5 minutes
Main:Timed Intervals - 2 minutes at
a fast pace*** followed by 3 minutes
at a steady pace. Repeat this set 7
times (total of 35 minutes)
Main: Continuous run for 30 minutes
(5k or 3 miles)
Main: Continuous Run for 40 minutes
(6km or 4 miles) Try to make sure you
have
a
day
off
running
either
side
of
this session in particular.
Warm Up: Brisk Walk for 5 minutes
Main: Continuous run for 30
minutes (5k or 3 miles)
Warm Up: Brisk Walk for 5 minutes
Race Day! You’ve done the hard
work, now it’s time to reap the
rewards. All the best of luck - make
sure you let us know how you got on
with a photo to our Twitter or
Facebook pages!
RACE DAY
REST WEEK 9
WEEK 8
WEEK 7
WEEK 4
WEEK 1
RUN A
REST WEEK 6
! #RCplan
Main: Continuous run for 30 minutes
(5k or 3 miles)
TIPS FOR THE WEEK
Time to get going, start by
writing in your diary when you
will be heading out for a run,
and let your friends know too hey, why not get them
involved too!
Week two - hopefully week one was a
positive one for you, we are upping the
ante now, stick at it and remember why
you got started on this journey. Weight
loss, self improvement, we each have
our own motivators.
Rest week - a chance for your body to
recover from recent stresses of running.
It’s worth getting a sports massage this
week to ease those weary legs!
We are back on it again, make sure you
keep looking back to see how far you
have come - well done, keep it up!!
The big one - the 10k, yes we are a few
weeks early, but tackling the distance
early
builds
up
confidence,
just
aim
to
get through it slowly, we have plenty of
time from now to work on speed.
Your next rest week - weeks like this
become even more important the bigger
distances your run. Your body actually
gets stronger in periods of rest, which is
why it is so important.
Timed Intervals - these are designed to
help make you faster. The closer you get
to your goal event, the quicker your runs
should stat to become so that you are in
top form on the big day.
You’ve got your biggest run to date this
week. Again take it steady and just cover
the distance. Its sessions like this which
will be a struggle that make the
experience on the day so much better.
Two weeks to go - and
its
your
final
rest
week. Enjoy the shorter runs knowing
you've done all the hard work - its now
time to focus on the big day.
Final week - you are nearly
there! Make sure you spend
as
much
time
off
your
feet
this week and keep your
hydration levels up
Created by the coaches at
Get
£10
off any group course or 121 training session with the code rcplan on www.runcampshop.co.uk