April 21, 2017
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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