10km Training Plan: A Beginner's Guide to Running 10 Kilometers

You don't have to be a fitness fanatic. Follow our program and you too can be an athlete.

 

To a non-runner, the thought of running 10 kilometres is pretty daunting. But if you can run even 200 metres now, with the right program you can work your way up to 10 kilometres. It's simply a matter of managing your body and any aches and pains that you encounter along the way, and closely following our program. It'll take you 10 to 12 weeks to work up to running the full 10 kilometres, so why not set yourself the challenge and prove to yourself that you can do it? I guarantee you'll be a different person after the 10 weeks.

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Training programs

You'll be training in three different program styles each week.

1. Low-intensity, long-duration cardio: This involves single-paced jogging for relatively long periods. Your aim is to keep moving for the entire time, no matter how slow your pace. Don't worry - you'll be alternating jogging with walking to catch your breath.
2. High-intensity interval training: These sessions lift the intensity by reducing the volume. There's no jogging: you'll run at a fast pace for shorter spurts to make them manageable and your recovery periods will be inactive. You rest for the same amount of time that it took you to complete the previous run. For example, if a 500-metre run takes you three minutes, then you can rest for three minutes. Go hard!
3. Strength circuits: We've showcased five exercises that strengthen your legs for running. We'll be putting the exercises together in the following three ways to really get your heart rate up.

• Circuit: Complete 10 reps of exercise one, 10 reps of exercise two and so on, until you've done 10 reps of each exercise. Rest, then complete another round of each exercise until you've completed the recommended number of sets.
• Freestyle: You can do the exercises in any order and the amount of reps you do at a time are up to you. For instance, you may start with 15 squats, then do 20 core climbers and 10 lunges. Just make sure that by the end of the session you've completed the total volume of reps recommended for each exercise.
• Endurance challenge: Complete all the reps for exercise one before moving on to exercise two. For example, you might do 20 reps of squats, rest, and then do 10 more. This style will up the muscle burn and raise your endurance.

1. Circut: Toe touches

Movement: Stand on one leg, bend forward and touch the ground with the opposite hand. Hold weights for an extra challenge.

Damien's tip: Keep your gaze up and your spine long.

Muscle focus: Hamstrings.

 

2. Squats

Movement: Squat down as though you are going to sit down in a chair. Hold a weight or a medicine ball for an extra challenge.

Damien's tip: Keep your heels on the ground.

Muscle focus: Quadriceps.

3. Step-ups

Movement: Step up onto a bench with one foot and drive your opposite thigh up until it reaches horizontal. Swing your opposite arm forward in a powerful running motion.

Damien's tip: Land lightly on the ground between reps.

Muscle focus: Quadriceps.

4. Lunges

Movement: Take a long stride forward with one foot. Keep the back heel off the ground and drop your back knee down towards the ground.

Damien's tip: Don't let your front knee go past your toes.

Muscle focus: Glutes.

5. Core Climbers

Movement: Assume a push-up position with your hands on a bench, brace your core and, keeping your hips low and level, bring your knee in towards your elbow.

Damien's tip: Don't stick your butt up in the air or let your stomach sag.

Muscle focus: Your core.

Your 10-week running program

Week 1

Training program 1
Run: 30 seconds, walk: 4½ minutes.
Repeat 8 times. (Total: 40 minutes).
Do this twice this week.

Training program 2
10 x 200m. (Total: 2km).
Do this once this week.

Training program 3
Circuit: 3 sets of 10 reps of each exercise.
Do this once this week.

Week 2

Training program 1
Run: 1 minute, walk: 4 minutes.
Repeat 8 times. (Total: 40 minutes).
Do this once this week.

Training program 2
1 x 500m, 2 x 1km, 1 x 500m.
(Total: 3km).
Do this twice this week.

Training program 3
Freestyle: 30 reps of each exercise.
Do this once this week.

Week 3

Training program 1
Run: 1½ minutes, walk: 3½ minutes.
Repeat 9 times. (Total: 45 minutes).
Do this twice this week.

Training program 2
6 x 400m. (Total: 2.4km).
Do this twice this week.

Training program 3
Endurance challenge: 30 reps of each exercise.
Do this once this week.

Week 4

Training program 1
Run: 2 minutes, walk: 3 minutes.
Repeat 9 times. (Total: 45 minutes).
Do this twice this week.

Training program 2
1 x 500m, 1 x 1km, 1 x 500m,
1 x 1km, 1 x 500m. (Total: 3.5km).
Do this twice this week.

Training program 3
Circuit: 4 sets of 10 reps of each exercise.
Do this once this week.

Week 5

Training program 1
Run: 2½ minutes, walk: 2½ minutes.
Repeat 10 times. (Total: 50 minutes).
Do this once this week.

Training program 2
3 x 200m, 3 x 400m, 3 x 200m.
(Total: 2.4km).
Do this once this week.

Training program 3
Freestyle: 40 reps of each exercise.
Do this twice this week.

Week 6

Training program 1
Run: 3 minutes, walk: 2 minutes.
Repeat 10 times. (Total: 50 minutes).
Do this twice this week.

Training program 2
2 x 500m, 1 x 1km, 2 x 500m.
(Total: 3km).
Do this once this week.

Training program 3
Endurance challenge: 40 reps of each exercise.
Do this twice this week.

Week 7

Training program 1
Run: 3½ minutes, walk: 1½ minutes.
Repeat 11 times. (Total: 55 minutes).
Do this three times this week.

Training program 2
4 x 1km. (Total: 4km).
Do this twice this week.

Training program 3
Circuit: 5 sets of 10 reps of each exercise.
Do this once this week.

Week 8

Training program 1
Run: 4 minutes, walk: 1 minute.
Repeat 11 times. (Total: 55 minutes).
Do this twice this week.

Training program 2
2 x 500m, 1 x 1km, 2 x 500m,
1 x 1km. (Total: 4km).
Do this once this week.

Training program 3
Freestyle: 50 reps of each exercise.
Do this once this week.

Week 9

Training program 1
Run: 4½ minutes, walk: 30 seconds.
Repeat 12 times. (Total: 60 minutes).
Do this twice this week.

Training program 2
1 x 500m, 3 x 1km, 1 x 500m.
(Total: 4km).
Do this once this week.

Training program 3
Endurance challenge: 50 reps of each exercise.
Do this twice this week.

Week 10

Training program 1
Run: 30 minutes, walk: 5 minutes,
run: 30 minutes. (Total: 65 minutes).
Do this twice this week.

Training program 2
5 x 1km. (Total: 5km).
Do this once this week.

Training program 3
Freestyle: 60 reps of each exercise.
Do this once this week.

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Find out more about Damien Kelly.