Fitness

10km run fitness plan: Week 9

Want to run 10km but not sure where to start? Follow this 12 week plan and you’ll get there.
Published 2 April 2019

Welcome to week 9


Week 9 10km run


Monday

Today is a non-running day. Do 50 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: 50 minutes


Tuesday

Walk for 3 minutes, run for 20 minutes. Walk for 2 minutes, then run for another 20 minutes. Walk for 3 minutes to cool down.

Total time: 48 minutes


Wednesday

Today is a non-running day. Do 50 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: 50 minutes


Thursday

Today is your first interval run: Walk for 5 minutes, then run for 38 minutes. Walk for 5 minutes to cool down. During your run, do five 30-40-second intervals at a faster pace and jog at an easy pace for 60 seconds in between.

Total time: 48 minutes


Friday

Today you have a choice of either a resistance training session or a non-running session. For a non-running session 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.

Tip: Choose dumbbells (hand weights) or a resistance band that lets you do the exercise for the specified reps, but feel hard towards to end of the set. You may need to progress this as the weeks go by and you get stronger.


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

It’s your distance run day! Don’t forget to record your time so you can Track your progress.

Total run distance: 7km continuously


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.