10km run fitness plan: Week 7

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

Welcome to week 7

Week 7 10km run

Monday


Today is a non-running day. Do 45 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: 45 minutes
 

Tuesday


Walk for 3 minutes, then run for 16 minutes. Walk for 2 minutes, then run for another 16. Walk for 3 minutes to cool down.

Total time: 40 minutes

 

Wednesday


Today is a non-running day. Do 45 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: 45 minutes
 

Thursday


Walk for 5 minutes, run for 32 minutes, then walk for 3 minutes to cool down.

Total time: 40 minutes

 

Friday


Today is your resistance training day. These days introduce you to strength training which will help you build muscle and feel stronger - It can also help with your running.

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


Walk for 4 minutes, then run 4km continuously. Walk for 2 minutes to cool down.

Total run distance: 4km

 

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.