Beginners 10k Plan - Sub 1hr

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