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Beginner's 10km run: 8-week training programmeWeeks 1 and 2 - Starting outBefore starting this guide, it is worth reminding yourself of the basics of running; the principles in this article will be referred to throughout this training guide. Beginner's 5km fun run: The basics of running article Resist temptationThe first two weeks are designed to get you back into the swing of running. As discussed in the running basics article the key to improving your fitness is continuous movement and these two weeks will get you to a state where you can run efficiently and continuously. Reaching this state is essential before the mileage can be increased. As discussed in the running basics article, running flat out won't allow you to develop your fitness in the aerobic way this guide is designed for. In terms of running intensity, you should be aiming for a perceived effort level of roughly 6-7 (this grading is explained in the running basics article under the heading "Go with your feelings"). When to start your trainingThe programme sticks to the same three-sessions-per-week format as used in the beginners' 5km running programme. In this programme the long runs are scheduled for Sundays because this is the day when most people will have the most time available. It is vital to give yourself plenty of time to fit this run in because it is during these runs that you will build up your mileage. Repeatedly cutting the run short or rushing it due to lack of time will be disasterous to your attempt to be ready for the race. If Sunday is not an ideal day for your long run, then it is best to start your programme on a day that will enable the long run to fall on the best day for you. Give yourself a breakBecause your body takes between 12-36 hours to recover from exercise, it is important to rest on the "rest days" and leave at least one full day between each run. Week 1
Using the measured mile(s) challenge at the end of Week 1You will notice that the measured mile(s) challenge, as featured in the beginners' 5km running programme, is here again. As your fitness improves you will get faster over the short 1-2 mile distances and this is an excellent way to chart your progress. However, your mile times over longer distances may not show the same improvement, but this should not be cause for concern. The reason for this is that your body will become increasingly tired with increasing distance and, to allow you to keep up a sustained pace over longer distances, your overall running pace will slow slightly. During these first few weeks your fitness may be increasing rapidly and you might still be losing excess body fat. Because of this you may find yourself running increasingly faster, but don't push yourself too hard. If you are hitting 10-11 minutes per mile over the 2 mile/5km distance then this is a good achievement. Sustaining this pace in training while you build up your mileage is probably the best you should be aiming for/acheiving. This would bring you over the finishing line in just over one hour - a very respectable time for your first 10km. To take part in a measured mile(s) challenge, it is a good idea to find a convenient flat stretch of path or road on your running route and measure a one-mile course. This could be done using a large-scale map or by driving round in your car using the "trip" mileometer. Measuring your performance over a one-mile course is a great way of testing yourself and setting small, manageable challenges. And, best of all, it will show how you are improving over the weeks, both in terms of speed and distances covered. First measured mile(s) challengeYou should be into the routine of running, as a result your first measured mile(s) challenge will probably be easier than you think. Always start with five minutes of brisk walking to warm up before you get to your start point. Then, when you are ready, start your watch and set off round the course. Make sure that you get no higher than 6-7 on your perceived effort scale. At the end of the course note your time and don't forget to do at least five minutes of walking to warm down before having a good stretch. Week 2
Weeks 3 and 4 - Building up the milesNow you have completed the first two weeks you should be able to maintain a comfortable steady run at effort 6-7 without discomfort and with controlled breathing. As discussed in the running basics article you are aiming to stay aerobic while you train, burn off your fat stores and avoid building up too much lactic acid. The rest of the programme is about building up your mileage and increasing your body's endurance. Week 3
In Week 4 (and then Week 5) your continuous running should be building nicely, while making sure that your efforts remain aerobic and comfortable. Keep an eye on your running pace and use the measured mile(s) course to chart your progress. The long run on each Sunday may take a little out of you, so be mentally prepared for the challenge and don't go out too hard at first. Pacing yourself and setting achievable goals are the keys to enjoying running longer distances. To help you to keep your training as enjoyable as possible, the section below aims to work out your ideal running pace. The 4-second ruleA traditional method used by athletes to work out their running pace over various distances is the 4-second rule. The 4-second rule was developed by world-renowned distance running coach Frank Horwill in the 1980s and still holds true today. It works upon the idea that, as the distance of the race increases, the pace you can run at will have to slow in order to be sustainable. This commonsense idea holds true for both racing and training paces for both elite and recreational runners. The 4-second rule is: In other words, progressing from running 400m to 800m will increase your 400m race pace by 4 seconds. Increasing from 800m to 1 mile will also see the 400m race pace increase by another 4 seconds. Jumping from 1 mile to 2 miles, and from 2 miles to 5km, and from 5km to 10km will all add an extra 4 seconds per 400m with every jump up in distance. In practical terms, if you run one mile in 10 minutes, it is unlikely that you could run 2 miles in 20 minutes flat. A much more achievable goal is 20 minutes 32 seconds because your body will be tiring over the second mile. This goal was calculated using the 4-second rule: If you run one mile in 10 minutes this is the same as running 400 metres in 2 minutes 30 seconds (assuming 1 mile = 1600m = 4 x 400m approximately). Running two miles counts as one step up in distance so we add 4 seconds to the running pace for every 400m. So 400m running pace for 2-mile distance = 2 minutes 34 seconds/400m or 154 seconds/400m To find the running pace per mile, divide the overall 2-mile time by 2: Have a go at working out your own 5km/3-mile times, 4-mile times and 10km/6-mile times using your time over 2 miles as your benchmark. To help you work them out, examples of how to calculate your times for all these distances are given in the link below: Examples of how to calculate your 5km, 3-mile, 4-mile, 10km and 6-mile times. Week 4
Weeks 5 and 6 - Going the distanceIn weeks 5 and 6 you are starting to push your training to more than 40 minutes per run which is classed as long run territory. This will probably feel like a bit of a slog at first, but you will be surprised how quickly you get used to it. Because you are running for longer you will be tapping more and more into your glycogen stores, so it is essential to take on sufficient fuel if you want to be able to train again the next session. Aim to time your runs so you can take in some complex carbohydrates (for example pasta and bananas) within the first hour after your exercise session as your body will be stimulated to store it as glycogen and not as fat. Over longer distances you may become dehydrated, so remember to rehydrate with water. Longer distances also put extra demands on your muscles and you will be more prone to stiffening up and small muscle tears. A really thorough stretching session after each run is essential to promote recovery and help you to make the most of your training. Skimp on your stretching and you will really feel the discomfort the next day. Not stretching enough could also reduce your performance during the next session and this will slow your training progress. Week 5
Week 6
Weeks 7 and 8 - Reaching the finishing lineAs with most training programmes, the majority of the work is done by the last week of the schedule. In this case the hard work comes in week 7 with two 45-minute endurance runs culminating in the Sunday long run of six miles. The aim of the two 45-minute endurance runs is to test your limits and make sure you have got your pacing right. If you are running too fast you will be depleting your glycogen stores and building lactic acid. This will probably have hit you on the previous long run of 50 minutes with a sudden discomfort and fatigue, accompanied by a drastic drop in pace. Your body will have improved from this but if you are still running a bit too fast it will start to show again at about 40-45 minutes. So set off light and brisk, but hold back a little: use the pace you have calculated for your 10km race. Can you sustain this 10km race pace for the full 45 minutes? If it is easy you can turn up the pace slightly for the last 5 minutes. Make a rough note of your distance - running 4 miles or more in 45 minutes is about right. Do the same again on the Thursday but perhaps turn up the pace in the last 8-10 minutes. If you find that you are still feeling good then, for the 6-mile run, you can run at your 10km race pace for the whole distance. When you hit 45 minutes you should have plenty left in the tank to cruise on for the last 2 miles. Finish it light and easy and don't forget your stretching. It is this level of performance that you are aiming to take with you on the day of the race. If it was a bit of a slog or you finished rough don't worry - you have a week of recovery with a bit of a "taper" to get you ready to peak on the day. If you have started training early you may even have time to repeat this week for extra preparation. The "taper" week is designed to get your body rested and ready for the race. The Tuesday 40-minute run should be an easy recovery run at effort level 5 (less than race pace) with lots of stretching and is designed to clear waste and recover from the 6-mile run. The Thursday 30-minute run should be short and brisk, running quicker than your race pace to stimulate the muscles and systems. Do not blast it and get yourself anaerobic: this run should be invigorating but not exhausting. Finish with stretching, rehydration and hearty eating for the next two days to get the carbohydrates stored up for the big day. You have already covered all but 400 metres of the race distance and should be familiar with the race pace you are going to use. So, on the race day itself just tie up your laces, start your stopwatch and go. Don't get dragged into running too fast a pace by the rest of the crowd, run your own race and at your own pace. If you do, you may find that you have saved a bit in the tank for a strong finish infront of the cheering crowds. Good luck and good running. Week 7
Week 8 - tapering off
 LinksExamples of how to calculate your 5km, 3-mile, 4-mile, 10km and 6-mile times Beginner's 5km fun run section Beginner's half marathon section |
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