5 to 10 K

Once our beginners have graduated from their None To Run programme, they will either follow a 6 week 3 to 5 k programme in which we gradually build up our distance to 5k or, if they are already able to run 5k, they move onto the 5 to 10K programme which we base on the Fitness 22 10K App.

Like our None To Run programme, all sessions start with a 5 minute warm up walk and finish with a 5 min cool down walk plus stretches.

 

Week 1

Tuesday – 20 minute run, 3 minute walk, 20 minute run

Thursday – 20 minute run, 3 minute walk, 20 minute run

Sunday – 20 minute run, 2 minute walk, 20 minute run

 

Week 2

Tuesday – 10 minute run, 1 minute walk, 10 minute run, 2 minute walk, 10 minute run, 3 minute walk, 10 minute run, 4 minute walk, 10 minute run

Thursday – repeat Sunday’s session

Sunday – 12 minute run, 1 minute walk, 12 minute run, 2 minute walk, 12 minute run, 3 minute walk, 12 minute run, 4 minute walk, 12 minute run

 

Week 3

Tuesday – 15 minute run, 2 minute walk, 15 minute run, 3 three minute walk 15 minute run

Thursday – 25 minute run, 5 minute walk, 15 minute run

Sunday – 25 minute run, 3 minute walk, 15 minute run

 

Week 4

Tuesday – 30 minute run, 5 minute walk, 15 minute run

Thursday – 30 minute run, 3 minute walk, 15 minute run

Sunday – 30 minute run, 2 minute walk, 15 minute run

 

Week five

Tuesday – 40 minute run, 5 minute walk, 10 minute run

Thursday – 40 minute run, 3 minute walk, 10 minute run

Sunday – 40 minute run, 2 minute walk, 10 minute run

 

Week six

Tuesday – 50 minute run

Thursday – 55 minute run

Sunday – 60 minute run

 

Most beginners will not cover 10K in those 60 minutes and so we usually repeat the sessions but even then, 10k in 60 minutes is an unrealistic target for many. However, all will be running for 60 continuous minutes which is a huge achievement when starting from 30 second segments!  Not everyone has to be fast, just getting out three times a week will reap amazing fitness benefits both mentally and physically.