5km to 10km Training Plan.

5km to 10km ‘New runners’ Plan.

This plan is aimed at those who have just completed the ‘Couch 2 5km course’ and are looking to increase their milage up-to 10km. There is no set ‘pace’ that you need

to be able to run at, the aim is to try to maintain an effort for a period of time that gradually increases over the weeks, finishing with a 10km run.

 

Week 1
Run 1 = 30 mins continuously,

Run 2=30 mins continuously,

Run 3 =40 mins continuously.
Week 2

Run 1 = 30 mins continuously

Run 2 = 40 mins continuously

Run 3 = 4 miles (6km) continuously

 

Week 3

Run 1 = 30 mins continuously

Run 2 = 40 mins continuously

Run 3 = 50 mins continuously
Week 4

Run 1 = 45 mins continuously

Run 2 = 45 mins continuously

Run 3 = 5 miles (8km) continuously
Week 5

Run 1 = 45 mins continuously

Run 2 = 50 mins continuously

Run 3 = 10km