How To Run 10km - Basic Program!

Hi Everyone!

If you watched my recent YouTube video about how to run 10k, you've probably come looking for this sample program! If you haven't yet watched that video, make sure you check it out and everything in this program will make more sense.

As always make sure to consult a medical professional before beginning any new exercise program, especially if you have any injuries or concern.

Sample Running Program.

This program is based off a basic level of fitness. If you have a very low level of fitness, start going for 30-40 minute light walks a few times a week for 2 weeks before beginning this program.

Week 1:

  • Monday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 90 second rest/walk. Repeat for 15 minutes. 5 minute walk to cool down and stretch.
  • Thursday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 90 second rest/walk. Repeat for 15 minutes. 5 minute walk to cool down and stretch

Week 2:

  • Monday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 90 second rest/walk. Repeat for 15 minutes. 5 minute walk to cool down and stretch.
  • Wednesday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 90 second rest/walk. Repeat for 15 minutes. 5 minute walk to cool down and stretch
  • Saturday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 90 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch

Week 3:

  • Monday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch.
  • Wednesday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch
  • Saturday: Interval run. 5 minute walk to warm up. 1 minute run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch

Week 4:

  • Monday: Interval run. 5 minute walk to warm up. 90 second run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch.
  • Wednesday: Interval run. 5 minute walk to warm up. 90 second run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch
  • Saturday: Interval run. 5 minute walk to warm up. 90 second run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch

Week 5:

  • Monday: Interval run. 5 minute walk to warm up. 90 second run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch.
  • Wednesday: Interval run. 5 minute walk to warm up. 90 second run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch
  • Saturday: Steady run. Try running for 10 minutes without stopping, or as long as you can.

Week 6:

  • Monday: Interval run. 5 minute walk to warm up. 2 minute run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch.
  • Wednesday: Interval run. 5 minute walk to warm up. 2 minute run at a slow/moderate pace followed by 60 second rest/walk. Repeat for 20 minutes. 5 minute walk to cool down and stretch
  • Saturday: Steady run. Try running for 10 minutes without stopping, or as long as you can.

From here slowly begin to push yourself a little bit harder and increase your steady run time or distance.

Remember that this is a sample program and is of course not personalised to your individual needs! If you need to increase the rest times in the above interval sessions until you gradually build a higher level of fitness then make sure you do so!

Good Luck!