10K training schedule

Weeks
to go		 Day
1		 Day
2		 Day
3		 Day
4		 Day
5		 Day
6		 Day
7

10

 Jog 2 min & walk 2 mins x 4 Rest Jog 2 min & walk 2 mins x 5 Rest Jog 2 min & walk 2 mins x 6 Rest Brisk 10-15 min walk
9 Jog 3 min & walk 2 mins x 4 Rest Jog 3 min & walk 2 mins x 5 Rest Jog 3 min & walk 2 mins x 6 Rest Brisk 15 min walk
8 Jog 5 min & walk 2 mins x 4 Rest Jog 6 min & walk 2 mins x 4 Rest Jog 7 min & walk 2 mins x 4 Rest Brisk 20 min walk
7 Jog 10 min & walk 2 mins x 2 Rest Jog 12 min & walk 2 mins x 2 Rest Jog 15 min & walk 2 mins x 2 Rest Brisk 25 min walk
6 Jog / walk, 30-40 mins Rest Steady Jog, 20 mins Rest Steady Jog, 25 mins Rest 25-30 min alt jog/walk
5 Steady Jog, 25 mins Rest Jog / walk, 40-50 mins Rest Steady Jog, 30 mins Rest 35-40 min alt jog/walk
4 Steady Jog, 30 mins Rest Steady Jog, 35 mins Rest Jog / walk, 50-60 mins Rest 40-45 min alt jog/walk
3 Jog / walk, 60-70 mins Rest Jog / walk, 40-50 mins Rest Jog / walk, 60-70 mins Rest 45-50 min alt jog/walk
2 Jog / walk, 60-70 mins Rest Steady Jog, 50-60 mins Rest Steady Jog, 20-30 mins Rest Jog 45 mins
1 Steady Jog, 20-30 mins Rest Steady Jog, 15-20 mins Rest Extra rest or light 15 min jog Rest RACE DAY

Eat sensibly. Always warm up with light jogging and gentle stretching. Avoid hard and or uneven surfaces. Get proper clothing, esp footwear - visit a specialist running shop if possible.

Avoid training if feeling unwell or injured. Rest days are a vital part of the routine

If in any doubt about your health, see a doctor before undertaking exercise.

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