Beginners 10K Training

This programme is designed for those who have some experience of running and are looking to complete their first 10K race.

Training takes place 4 days a week, with one day being a cross training day.
You should already be able to jog for 20-30 minutes continuously.
Cross training can be any type of continuous cardiovascular exercise such as cycling or swimming. This should be completed for 45-60 minutes.
Race pace means to run at the pace you expect or wish to run the race at. For example, if you wish to complete the race in 50 minutes, you should aim for 5 minute Kilometers (8.5 minute miles).
Easy pace means to run at a comfortable, steady pace. These are your long runs, where it is about covering the distance comfortably, not the speed.

Running