Fitness

10km run fitness plan: Week 2

Want to run 10km but not sure where to start? Follow this 12 week plan and you’ll get there.

Welcome to week 2


Week 2 10km run


Monday

Walk for 10 minutes. Alternate running for 1 min and walking for 1 min for 10 minutes. Walk for 5 minutes.

Total time: 25 minutes


Tuesday

Today is a non-running day. Do 30 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.

Total time: 30 minutes


Wednesday

Walk for 10 minutes. Alternate running for 1 min and walking for 1 min for 12 minutes. Walk for 3 minutes.

Total time: 25 minutes


Thursday

Today is a non-running day. Do 30 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.

Total time: 30 minutes


Friday

Walk for 10 minutes, then for 12 minutes alternate running for 2 minutes and walking for 1 min. Walk for 3 minutes.

Total time: 25 minutes


Saturday

Today is a complete rest day. Today you’ll be focusing on recovery. Letting your muscles recoup from your workouts is just as important as the workouts themselves.


Sunday

Walk for 8 minutes. Alternate running for 2 minutes and walking for 1 min for 15 minutes. Walk for 2 minutes.

Total time: 25 minutes


Intensity level

  • Low intensity: No hard breathing, you’re able to talk and sing easily.
  • Moderate intensity: Puffing slightly, you’re able to have a conversation, but not sing.
  • High intensity: You’re huffing and puffing, and only able to talk briefly.