10km run fitness plan: Week 1

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

Welcome to week 1

Week 1 10km run

Monday


Today is about easing into running. Walk for 10 minutes. For 6 minutes, alternate running for 1 min and walking for 1 min. Walk for 4 minutes.

Total time: 20 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. For the next 8 minutes, alternate running for 1 min and walking for 1 min. Walk for 2 minutes.

Total time: 20 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 8 minutes. Alternate running for 1 min and walking for 1 min, for 10 minutes. Walk for 2 minutes.

Total time: 20 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 6 minutes. Alternate running for 1 minute and walking for 1 minute for 12 minutes. Walk for 2 minutes.

Total time: 20 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.