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

Session 1 – 20 minute run, 3 minute walk, 20 minute run

Session 2 – 20 minute run, 3 minute walk, 20 minute run

Session 3 – 20 minute run, 2 minute walk, 20 minute run

 

Week 2

Session 1 – 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

Session 2 – repeat Tuesday’s session

Session 3 – 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

Session 1 – 15 minute run, 2 minute walk, 15 minute run, 3 three minute walk 15 minute run

Session 2 – 25 minute run, 5 minute walk, 15 minute run

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

 

Week 4

Session 1 – 30 minute run, 5 minute walk, 15 minute run

Session 2 – 30 minute run, 3 minute walk, 15 minute run

Session 3 – 30 minute run, 2 minute walk, 15 minute run

 

Week 5

Session 1 – 40 minute run, 5 minute walk, 10 minute run

Session 2 – 40 minute run, 3 minute walk, 10 minute run

Session 3 – 40 minute run, 2 minute walk, 10 minute run

 

Week 6

Session 1 – 50 minute run

Session 2 – 55 minute run

Session 3 – 60 minute run

 

Many beginners will not cover 10K in those 60 minutes. 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.