Since last year when we started the Nathan Run Club at work, and I encouraged her to sign up for a Christmas 5k, my colleague Stephanie has got the running bug!
As soon as we had finished the Greenwich Park 5k in December, she wanted to sign up for another and so we tackled the Battersea Park 5k at the start of the New Year. The next step was to train for a 10k, so I wrote up a Training Plan and passed it onto her.
It was just to give her a bit of guidance in building up to the distance slowly, and give her confidence that she would have run far enough before the race. Steph then passed the plan onto her friend Katie to use as well, and they’ve both been following it religiously so I thought perhaps I’d share it with you guys too!
It’s different to a lot of 10k Training Plans, in that there are only two runs per week. Stephanie goes to quite a lot of other classes, and prefers a bit of variety and I actually think that fitting in cross-training and running less is a healthier way to progress – especially if you struggle with injury like me! I’ve listed the other workouts I would do in a week such as a Yoga class, and a Spinning session but you could do Crossfit, head to 1Rebel or go swimming – whatever works for you, that you enjoy doing 🙂
Below is the plan I created. Let me know if you give it a try!
NOTE: I’m not a qualified Personal Trainer/Running Coach, I’m simply sharing what has worked for me. Please adapt according to your fitness level. Both Steph and Katie could easily run 5k at the start of this plan. If you’re taking your first running steps I suggest following something like the Couch-to-5k programme to get you going.
Beginner 10k Training Plan
7-weeks to a 10k with two runs per week
Download my 10kTrainingPlan here, and let me know how you get on!