10 week, 10k training plan

[edayhouse]

Hi there

Run a 10k in 10 weeks

Does anyone have a copy of the training plan from the beginning, i can remember it was walk for 1 min, run for 1 min but have kind of forgotten the rest.....someone i know wants to start training for other runs around caithness and she has never run before.

Thanks in advance

(Have also PM Viking girl)

[edayhouse]

Thanks Viking girl

[lynne duncan]

i would also appreciate a copy of this too, if it is not too much hastle, thanks

[dietcokegirl]

I would be interested in a copy too please

[Sandra_B]

There's one called couchto5K. Would that be any good?

http://www.coolrunning.com/engine/2/2_3/181.shtml

[Moira]

Here's the Castle of Mey 10K training plan from scratch. Just a few words of advice - Find a walking/running/training partner for encouragement; Avoid injury at all costs and above all - Enjoy!

"Beginners Run Programme – Get Started



Whatever your current level of fitness you should be able to build from nothing to running continuously for 30 minutes in a space of just 8 weeks. All you need is a pair of running shoes, the commitment to get out and run 3 times a week and to follow this simple run/walk schedule to get you started.

It is advisable to check with your GP if you have any health concerns before starting a new exercise regime.

Points to remember:

Always leave at least a day between sessions
SLOW RIGHT DOWN!! – Many people become disheartened because the “run” sections feel very uncomfortable and leave them breathless/sweating. This is simply because they run too quickly! Initially, slow right down – you should be able to comfortably hold a conversation whilst running. Over the programme as endurance is built it really does become easier!!
On the walk sections walk purposefully and be strict with your run/walk timings.
Don’t be afraid to repeat a week or drop back a week – every one is different.
Be patient – You WILL get there!
Enjoy! – When it gets tough remember the many benefits of your new-found fitness – weight loss, more energy, better health and higher self esteem.

WEEK ONE – Monday 5th January 2009

Run 1 minute, walk 1 minute 30 seconds. Repeat 8 times. Do this 3 times a week.

WEEK TWO – Monday 12th January 2009

Run 2 minutes, walk 1 minute. Repeat 7 times. Do this 3 times a week.

WEEK THREE – Monday 19th January 2009

Run 3 minutes, walk 1 minute. Repeat 6 times. Do this 3 times a week.

WEEK FOUR – Monday 26th January 2009

Run 5 minutes, walk 2 minutes. Repeat 4 times. Do this 3 times a week.

WEEK FIVE – Monday 2nd February 2009

Run 8 minutes, walk 2 minutes. Repeat 3 times. Do this 3 times a week.

WEEK SIX – Monday 9th February 2009

Run 12 minutes, walk one minute. Repeat 3 times. Do this 3 times a week.



WEEK SEVEN – Monday 16th February 2009

Run 15 minutes, walk 1 minute, run 15 minutes. Do this 3 times a week.


WEEK EIGHT – Monday 23rd February 2009

Run 30 minutes continuously………Do this 3 times a week….

CONGRATULATIONS AND WELL DONE!!! You are now ready to move on to training to run your first 10K. For the next 2 weeks keep it up – run 3 times each week, twice for 20 minutes and once for 30 minutes."

[Viking Girl]

Thanks for putting that up Moira :)

If anyone wants the next stage and this one in word, then send an e-mail to mey10k@hotmail.co.uk

This is a well tried and tested programme by numerous Castle of Mey 10k runners, so it does work!! Agree with Moira on finding a training partner, it can make such a difference in motivating you!

Good luck!!