PRINT - Prepare for your first 10 kilometre

The Training Schedule

First 2 week cycle : Before starting the training, read thoroughly through the sessions

Week 1 will consist of the following : [ in our plans we like to have Sunday as Day 1 ]

day 1 = 50min light jog/run TALK TEST during 2nd cycle this will increase to 1Hr
day 2 = Rest which consists of stretching
day 3 = jog/run for the full 30 minutes
day 4 = warm up then run your 5K route at a pace 30 second slower than previously
day 5 = jog/run for the full 30 minutes
day 6 = Rest - NA NA nothing - enjoy
day 7 = 60min light jog/run TALK TEST select a route with 2 to 3 light hills

Week 2 your recovery week and adaptation to training week.

day 1 = Rest which consists of stretching + strength exercises x 10 repeats.
day 2 = 30-40min light jog/run TALK TEST
day 3 = 40 min with last 10min slightly faster
day 4 = 30-40min light jog/run TALK TEST
day 5 = Rest which consists of stretching + strength exercises x 10 repeats.
day 6 = warm up then run your 5K route at a pace you hope to run 10K at, no faster.
day 7 = Rest which consists of stretching + strength exercises x 10 repeats.

Second 2 week cycle : The 5K pace discussed is the time you ran your 1st 5K in ..

Week 1 will consist of the following : [ in our plans we like to have Sunday be Day 1 ]

day 1 = 75min light jog/run TALK TEST
day 2 = Rest which consists of stretching
day 3 = jog/run for the full 30 minutes + strength exercises x 10 repeats
day 4 = 40min light jog/run TALK TEST select a route with 2 to 3 light hills
day 5 = jog/run for the full 30 minutes + strength exercises x 10 repeats
day 6 = Rest - NA NA nothing - enjoy
day 7 = warm up then run your 5K route at a pace you hope to run 10K at, no faster

Week 2 your recovery week and adaptation to training week.