YOUR 6-WEEK RACE FOR LIFE

10K BEGINNER TRAINING PLAN

Training plan created by

MON TUE WED THUR FRI SAT SUN

WEEK 1 Rest Easy run/walk session Fit in 4 workout Easy run/walk session Rest Cross training Long run
Your goal is to set a good • 2 min easy run • 2 min easy run Share your training photos 20–30 minutes doing any • 6 min easy run
routine. Ring fence the • 1 min walk • 1 min walk and progress using exercise apart from running • 2 min walk
training time in your diary and Repeat 10 times Repeat 10 times #RaceforLife that raises your heart rate Repeat 5 times
think about when the best Work to keep the running Remember to stretch well Fit in 4 workout
time is for you to train. efforts as easy as you can after each run 20–30 minutes

WEEK 2 Rest Easy run/walk session Fit in 4 workout Easy run session Rest Cross training Long run
This week we gradually build Check out the fundraising • 2 min easy run • 4 min easy run 30 minutes easy effort • 8 min easy run
the volume of running to packs on raceforlife.org. You • 1 min walk • 1 min fast run Fit in 4 workout • 2 min walk
improve your stamina and still have time to organise a Repeat 10 times Repeat 5 times 20–30 minutes Repeat 5 times
build strength. quiz or bake sale

WEEK 3 Fit in 4 workout Easy run/walk session Rest Comfortably hard run Rest Cross training Long run
You’ve done a great job so or Pilates class • 4 min easy run session Throw a dinner party and ask 30–40 min easy effort 10 min easy run, 3 min walk
far! This week you might • 1 min walk 4 mins easy paced running people to donate as though Fit in 4 workout Repeat 3 times then:
start feeling tired, so make Repeat 6 times and a 2 minute walk to warm they were going out for dinner 20–30 min 4 min brisk run, 2 min walk
sure you focus on getting Still aim to keep your running up, then: Repeat 5 times
enough sleep, eating well efforts really easy and relaxed • 3 mins hard run Your goal is time on your feet,
and stretching. • 90 secs walk so focus on maintaining
Repeat 8 times an easy, controlled pace
WEEK 4 Rest Comfortably hard run Fit in 4 workout Easy run/walk session Rest Cross training Long run
Flexibility is a key part of Get kitted out with some session and an optional cross • 6 min easy run 30 mins cross training with • 20 minutes easy run
feeling you can run well. Race for Life clothing 5 mins easy paced running training session • 2 min walk the last 15 mins harder than • 5 min walk
Consider treating yourself to and accessories and a 2 minute walk to warm Repeat 4–5 times the first Repeat twice then:
a sports massage or getting Raceforlife.org/shop up, then: • 3 min brisk run
hold of a ‘foam roller’. • 5 mins hard run • 1 min walk
• 90 secs walk Repeat 4 times
Repeat 4 times
WEEK 5 Rest Speed Play run Fit in 4 workout Comfortably hard run Rest Cross training Long run
Make sure this week you 15 min continuous easy Optional cross training session Wash cars, make the tea and 40 min, with the middle 20 as: • 25–30 min easy run
spend some time practising running and a 3 minute walk, 5 min easy paced running and coffee for a week or do odd • 2 min hard effort • 3–5 min walk
the breakfast you plan to have then: a 2 minute walk then: jobs for sponsorship • 3 min easy effort Repeat twice
and running a couple of times 2 minute steady run, 1 minute • 5 min hard running Repeated 4 times
in the kit you will be wearing walk, 1 minute fast run, • 90 secs walk
on race day. 1 minute walk Repeat 5 times
Repeat 3 times
WEEK 6 Rest Comfortably hard run Rest Easy run Cross training Give yourself
This week less is more. Your Make sure you’ve shared your session Share your training photos 20 mins easy paced running 20–30 mins of easy effort plenty of time to
focus should be on feeling JustGiving page! • 3 minutes hard run and progress using get to the start, eat your
fresh for the 10km. Surround • 2 mins recovery #RaceforLife YOUR
normal breakfast and make
yourself with positive people Repeat 5 times RACE DAY
sure you stay warm. When
Good luck and
and share your goal, it’s time the gun goes take a deep
keep smiling!
to be proud of how far you breath, this is it! Enjoy your
have come! moment and have a
great day.
Registered charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man (1103)
FIT IN 4
WORKOUT
Helen is here to take you through
4 simple exercises which will help
you improve your running, as well as
toning your legs, tums and bums!
Aim to spend 30 seconds on each
exercise, with a 5–10 second recovery
in between. Repeat this 3 times before
moving on to the next exercise. When
you’re ready, you can increase this
to 45 seconds, and then 60 to really
push yourself.
01 PLANK
Lift your body up with your weight on your elbows and
toes. Keep a straight line from your neck down through
your legs and to your ankles. Engage all your core muscles
by pulling your belly button up to the ceiling. Keep your
chest over your elbows.
Hold for 30–60 seconds.
02 LUNGE
03 PRESS UP
Start on all fours. Place your hands a shoulder and a half’s
width apart and slightly raise and cross your ankles.
Lower your chest to the floor and push back up, not just
pushing through your chest and arms, but also through
your tummy.
Take it to the next level: When you’re ready, try a full press
up by straightening your legs so you have a straight line
from your neck down through your legs and to your ankles.

For more exclusive

training tips and videos
from Helen, download
the free Race for Life app
from the Apple App Store
or Google Play Store
Training plan created by
04 BICYCLE
DOWNLOAD Step forward and lunge down, making sure your body stays
OUR FREE upright and your feet are facing forwards and in line with
APP each other.
This strengthens the glutes and hamstrings, key muscles Start by lying on your back. Alternately cycle each knee up
for strong, injury free running. towards your opposite elbow keeping a steady rhythm and
control. Keep your tummy muscles pulled in tight.

runningwithus.com @runningwithus