View Full Version : 10 week, 10k training plan
edayhouse
18-May-09, 12:20
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
18-May-09, 13:07
Thanks Viking girl
lynne duncan
18-May-09, 15:05
i would also appreciate a copy of this too, if it is not too much hastle, thanks
dietcokegirl
18-May-09, 16:56
I would be interested in a copy too please
There's one called couchto5K. Would that be any good?
http://www.coolrunning.com/engine/2/2_3/181.shtml
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
18-May-09, 21:14
Thanks for putting that up Moira :)
If anyone wants the next stage and this one in word, then send an e-mail to
[email protected]
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!!
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