10km run fitness plan: Week 3

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

Welcome to week 3

Week 3 10km run

Monday


Walk for 10 minutes. Alternate running for 1 min and walking for 1 min for the next 12 minutes. Walk for 8 minutes.

Total time: 30 minutes

 

Tuesday


Today is a non-running day. Do 35 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: 35 minutes

 

Wednesday


Walk for 10 minutes. Alternate running for 1 min and walking for 1 min for 15 minutes. Walk for 5 minutes.

Total time: 30 minutes

 

Thursday


Today is a non-running day. Do 35 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: 35 minutes

 

Friday


Walk for 10 minutes. Alternate running for 2 minutes with walking for 1 min for 15 minutes. Walk for 5 minutes.

Total time: 30 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 5 minutes. Alternate running for 2 minutes and walking for 1 min for 20 minutes. Walk for 5 minutes.

Total time: 30 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.