This 10K plan is intended to follow on from the C25k plan. If you’ve never run before, you’ll need to follow a 5K plan first. If you can already run for 25 minutes continuously, you could start with this plan without following a 5K programme.
We’ve displayed the training days as Mondays, Wednesdays and Saturdays but you can swap for other days of the week if it’s more convenient for you.
If you want to do a 5K such as a parkrun, every Saturday, do a warm-up and warm-down jog around the 5K course to make up the time listed for the Saturday run. For instance, if you run a 30-minute 5K on week 6, do a 10-minute warm-up and 10 minute cool-down run either side to make the total time you have run approximately 50 minutes.
There’s a reminder to stretch and do core exercises after one run a week, but if you can fit more core exercises in to your week, do so. And stretch after every run if your muscles start feeling tight.
BEGINNERS’ PLAN
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Mar 2021
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