Beginner's training section: 10km run

This programme is designed for a complete novice who wishes to get ready for their first 10km run.

Start the beginner's 10km run: 8-week training programme

Who is this programme for?

This beginner's 10km running guide is aimed at peole who have completed the beginner's 5km running guide, so here we aim to take a gentle progressive approach and build up slowly. Because of this, it is a gentle progression from the 5km programme and will get you ready for a 10km run in eight weeks' time.

If you have never run before, you should begin with the beginner's 5km running guide.

Beginner's 5km run: 8-week training programme

How does the programme work?

This programme looks to build up gently from the beginner's 5km running guide It will treat the 10km run as a long-distance run and will build the body up for this challenge by keeping the work light and moderate. It uses the same three-sessions-per-week format as the 5km training guide.

Who shouldn't follow this programme?

Unless you have just finished the beginner's training guide, you need to bear the following questions in mind before starting this programme:

how long ago did you finish the 5km training guide?
if you haven't done the 5km training guide, are you sufficiently fit to start at this level, or would you be better starting with the 5km training guide?

The reason why you should ask these questions is due to an unfortunate rule of exercise: we tend to lose our fitness at the same rate as we gained our fitness. In other words, if it has been 2 weeks since the 5km run and you haven't trained since, there will be a significant loss in your fitness. In fact, your body will be back to its fitness of week 5/6 of the beginner's 5km training plan.

In contrast, if you have just completed the beginner's 5km running plan or have been maintaining your fitness with at least 20-30 minutes of exercise 2-3 times a week, then you can start on this programme start away.

To test out whether you should start this programme or redo some of the 5km training weeks, try the following quick evaluation:

Start out with a 5-minute warm-up walk and then raise the pace to run a measured mile at comfortable pace (effort level of 6), this is followed by a mile of walking/running with at least 50% of this mile being walking (as opposed to running), finish with 5 minutes of cooling down walking and then a stretch.

If you have previously completed the beginner's 5km running programme, compare your performance with that of your time at at the end of week 6 of the programme. Was the mile time quicker or the same? If you haven't completed the 5km programme, the following questions are helpful: was it under 12 minutes? Did you comfortably finish the second mile without aches and pains? In either case, if the answers are yes, then you can start this programme immediately.

If the answers were no, then it is a good idea to go back and complete weeks 5,6 and 7 of the beginner's 5km running programme. By week 6 you will be up to speed and week 7 will lead straight into the start of the beginner's 10km running guide.

If you find that you are still struggling? Just back track and work forward again till you are fine with the 2 miles it sometimes just takes time.