City Runs

Beginners 10k Plan - Sub 1hr

Anthony Whiteman

Running shoes

I have used this programme with a number of novice runners, starting from no running at all. I am assuming that a novice runner will be able to run 3 times per week. In the early part of the schedule it is important to incorporate general fitness exercises. I tend to build them up to a 9 exercise circuit making sure the exercises rotate; i.e. arms, abs, legs. More Information on these exercises is found in my articles. Use of a gym if you have access is just as good, but think about muscle endurance, lots of reps and lower weights is the goal. The subject of interval training ( 5 X 3 mins, 90 secs recovery) is also explained in an article. Stretching is recommended after every running session.

WEEK SESSION 1 SESSION 2 SESSION 3
Week 1 5 mins walk, 10 mins of 30 secs run 30 secs walk, 5 mins walk 5 mins walk, 10 mins of 30 secs run 30 secs walk, 5 mins walk 5 mins walk, 10 mins of 30 secs run 30 secs walk, 5 mins walk
Week 2 5 mins walk, 10 mins of 1 min run 1 min walk, 5 mins walk 5 mins walk, 10 mins of 1 min run 1 min walk, 5 mins walk 5 mins walk, 10 mins of 1 min run 1 min walk, 5 mins walk
Week 3 5 mins walk, 2x5mins 1 min walk, 5 mins walk 5 mins walk, 2x5mins 1 min walk, 5 mins walk 5 mins walk, 2x5mins 1 min walk, 5 mins walk
Week 4 5 mins walk, 2x8mins 1 min walk, 5 mins walk 5 mins walk, 2x8mins 1 min walk, 5 mins walk 5 mins walk, 2x8mins 1 min walk, 5 mins walk
Week 5 5 mins walk, 15 min run, 5 mins walk 5 mins walk, 15 min run, 5 mins walk 5 mins walk, 15 min run, 5 mins walk
Week 6 20 mins run 5 mins walk/ 15 mins run, 5 mins walk 5 mins walk/ 15 mins run, 5 mins walk
Week 7 20 mins run 20 mins run 25 mins run
Week 7 20 mins run 20 mins run 25 mins run
Week 8 25 mins 25 mins 30 mins
Week 8 25 mins 25 mins 30 mins
Week 9 30 mins 35 mins 35 mins
Week 10 Intervals: 5 X 3 mins, 90 secs recovery 40 mins 40 mins
Week 11 Intervals: 5 X 3 mins, 90 secs recovery 40 mins 45 mins
Week 12 Intervals: 3 X 3 mins, 90 secs recovery 40 mins RACE