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5 week training plan to Run 10K

Are you thinking of taking on the challenge of the Great Manchester Run on Sunday 28th May? Then take a look at this fantastic 5 week training plan to get you there:

Easy 5 week training plan

WEEK 1

Monday: REST

Tuesday: 30 mins jog

Wednesday: REST

Thursday: 25 mins run

Friday: REST

Saturday: 10mins fast, 4mins walk. X2

Sunday: 40 mins jog

 

WEEK 2

Monday: REST

Tuesday: 30 mins run

Wednesday: 5mins run, 3mins jog. X3

Thursday REST

Friday: 35 mins run

Saturday: REST

Sunday: 50 mins jog

 

WEEK 3

Monday: REST

Tuesday: 35 mins run

Wednesday: 5mins run, mins jog. X3

Thursday: REST

Friday: 35 mins run

Saturday: REST

Sunday: 55 mins jog

 

WEEK 4

Monday: REST

Tuesday: 30 mins run

Wednesday: REST

Thursday: 40 mins run

Friday: REST

Saturday: 5mins run, 3mins jog. X4

Sunday: 55 mins run

 

WEEK 5

Monday: REST

Tuesday: 33 mins run

Wednesday: 8mins run, 2mins jog

Thursday: REST

Friday: 20 mins run

Saturday: REST

Sunday: 10K RACE!

GOOD LUCK!!!!

Please Note:

If you feel particularly tired take an extra rest day- don’t feel that you need to stick rigidly to the program, it is a base from which to work from.

If you feel one week is too difficult, repeat the previous week.

If you feel particular soreness in any area it may be sensible/ necessary to stop/rest for a few days and if the problem persists, please consult a doctor

Key:

WALK: good strong walking pace, can talk easily

JOG: starting to get out of breath

RUN: can talk in short bursts

FAST: high intensity, can barely speak

 

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