Training & advice

Twelve week schedule to get round 10k

You may have already started running and have done a 5k but you may be a complete beginner runner RunTogether.have training support groups across the country with friendly trained leaders who specialise in helping people just like you.

You don't have to do this alone!

But you might like to, so here is a programme that will take you safely and confidently to the start and the finish of your big day.

There are 3 runs a week that you can fit around your own lifestyle.

Each session has its own focus, and we want you to think of 3 paces

Easy conversation pace for 'time on your feet 'so that gradually you know you can complete the distance

Moderate or steady pace for a shorter time to build your strength and confidence

Quicker (not your fastest!) shorter sessions to increase your running efficiency and make every other session feel easy

These paces are your own and no one else's. You decide what is easy, moderate and quicker for you, even if that starts with a walk.

You'll also see that your easy pace is one we use every session as a warm up and cool down pace.

Take a recovery or easier day between your run sessions eg walk, cross training, swimming, yoga, pilates or just put your feet up.

Don't think you have to run every session for the whole time. Using a mixture of walk/jog/run can build your time on your feet without increasing your time off injured!

Don't be tempted to do more than we suggest, if it feels easy then just up the pace a tiny bit and you'll feel the difference.

Remember that stretching should be dynamic before each session and static afterwards. You should stretch after every session.

By Peg Wiseman, L3 Endurance coach.

Week	Moderate or steady pace	Quicker pace	Easy pace	Total
1	3 min easy warm up, then 10 mins steady, 3 mins easy, twice through	3 min easy warm up 6 x 1 min quicker With 1 min easy recovery between. 4 min ease down to jog then walk	20-30 mins at your easy pace	60-70 mins
2	30 min as above	20 min easy run with 8 x 1 min quicker efforts in the middle; easy recovery between efforts	30 min easy	80 mins
3	5 mins easy warm up then 20 mins steady, 5 mins easy cool down	20 min as above	35 min easy	85 mins
4	30 min as above	easy 3 min; steady 2 min quick 1 min x 4	40 min easy	95 mins
5	3 mins easy warm up 10 mins steady; 3 mins easy x2	easy 4 min then 4 x 2 min quicker with 1 min easy between; 4 min easy cool down	35 min easy	Pull back week 85 mins
6	5 mins easy; 8min steady 2 min easy x 3	25 min as week 4	45 min easy	115 mins
7	5 min easy warm up then 3x 10 min steady with 1 min easy between; cool down 3 mins easy	warm up 3 min easy 2 min steady then 10 x 1 min quicker with 1 min easy between; cool down 2 min steady 3 min easy	50 min easy	120 mins
8	40 min as above	30 min as week 7	55 min easy	125 mins
9	5 min easy warm up; 25 min steady; 5 min easy cool down	25min as week 4	50 min easy	Pull back week 110 mins
10	5 min easy then 2x 15 min steady with 1 min easy between; 4 min easy cool down	warm up 3 min easy 2 min steady then 8 x 2 min quicker with 1 min easy between, easy cool down 2 min	60 mins, your longest run still a very easy pace	130 mins
11	5 min easy then 20 min steady; 5 min easy cool down	warm up 3 min easy 2 min steady then 5 x 2 min quicker; 1 min easy	40 min easy	Easing down 90 mins
12	Mon or Tues Warm up 3 min easy;15 min steady; 3 min easy	Weds or Thurs 3 easy 2 steady; 6 x 1 min quicker ;3 easy	Fri and Sat rest	Sunday Your 10 k

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