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Beginners 10K Running Training Schedule

WEEK 1 MONDAY REST TUESDAY Cross Training 30 mins WEDNESDAY 10 mins warm-up, 4 x 3 mins at Threshold effort with 2 mins recovery, 10 mins cool down jog Cross Training 2 x 20 mins THURSDAY REST FRIDAY Cross Training 40 mins SATURDAY Hilly run: 25 mins run working harder on the up hills REST or Swim SUNDAY Long Run 40 mins

REST

REST

10 mins warmup, 4 x 3 mins at Threshold effort with 90 seconds recovery, 10 mins cool down Cross Training: 3 x 20 mins

Easy run 35 mins

REST

Long Run 45 mins

10 mins warm-up, 2 x 6 mins at Threshold effort with 3 mins recovery, 10 mins cool down jog 30 min run including middle 10 mins @ Threshold effort 40 min run including 2 x 8 mins @ Threshold with 4 mins walk recovery REST

REST

30 mins including 6 x 60 seconds Fartlek with 60 seconds jog recovery 10 mins easy, 6 x 3 mins at Threshold pace with 90 secs recovery, 10 mins cool down 5 x 4 mins at Threshold pace with 90 secs recovery REST

Bike ride 60 mins

Long Run 50 mins

REST

Cross Training 30 mins

REST

Bike ride 60 mins

Recovery Run 30 mins

REST

Cross Training: 3 x 20 mins Cross Training: 2 x 20 mins

REST

REST

REST

Cross Training: 3 x 20 mins Rest

REST

45 min run including middle 15 mins @ Threshold effort 30 mins run including 2x5 mins @ Threshold with 2 mins recovery

2 x 10 mins at Threshold effort with 3 mins jog/walk recovery REST

Cross Training: 3 x 20 mins Recovery run 30 mins

Long Run 55 mins Long Run 60 mins

Rest

5 x 3 mins @ Threshold with 90 seconds jog/walk recovery Rest

REST

Long Run 40 mins

Very easy pace recovery run 10 mins

10K RACE

HAVE FUN, GET FIT, SAVE LIVES


British Heart Foundation 2011 registered charity in England and Wales (225971) and in Scotland (SCO39426)