10km run fitness plan: Week 8

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

Welcome to week 8

Week 8 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 18 minutes. Walk for 2 minutes, then run for another 18 minutes. Walk for 2 minutes to cool down.

Total time: 43 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, then run for 35 minutes. Walk for 3 minutes to cool down.

Total time: 43 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


You’ve made it to the last day of week 8. And it’s time for another distance run. Don’t forget to record your time so you can Track your progress. Walk for 4 minutes, then run 5.5km continuously. Walk for 3 minutes to cool down.

Total run distance: 5.5km

 

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.