12 Week To Fitness: A Beginner's 10k Training Plan
Running your first 10K is a daunting prospect, but if you get the preparation right, you'll be surprised at how easy it can be.
We've teamed up with Brooks and expert PT Graeme Hilditch (GH Training) to plan a 12-week training schedule designed specifically to help you build towards running your first 10K.
First Things First
It is worth noting that training should be a challenge, even for regular runners. However, no training should be so challenging that it drains you of every last ounce of energy, and neither should it just be about long runs.
Above all, your training should be fun, so with that in mind, we’ve kept all the technical jargon to a minimum, but to get the most out of the plan, you will need to understand how to gauge your rate of perceived exertion (RPE).
- Top Tip - Ensure you have comfortable, well-fitting running shoes and are wearing the right clothing for running. Remember, if you're not feeling comfortable, you're not going to want to keep going!
How Fast Should I Be Running?
This is one of the most common questions runners ask when training for an event. The trouble is, how do you define “fast?”
A fast pace for one person may well be a slow pace for another. This is where RPE comes in. RPE lets people define their own pace by gauging how hard they feel they are working. Simply put, when applied to a training programme, RPE is a scale of exertion, in this case, from 0 - 10.
How To Measure Rate of Perceived Exertion (RPE | Effort Level)
1. Sitting Down/Chilling
2. Sunday Stroll
3. A Brisk Walk
4. A Very Gentle Jog
5. A Steady Jogging Pace
6. Tempo Pace/A Quick Jog
7. A Quick But Sustainable Pace
8. Tough Going/You're Pushing Yourself
9. Running Away From Zombies
10. Usain Bolt Level Pace
Your 12 Week Plan
| Week No | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | 30min quick walk/rest | Rest | Jog 1K (RPE 4-5), walk 1K (x2) | Rest | Jog 5min (RPE 4-5), walk 2min (x4) | Rest | Jog 2K (RPE 5), can walk |
| Week 2 | 30min quick walk/rest | Rest | Jog 1K (RPE 4-5), walk 1K (x2) | Rest | Jog 5min (RPE 4-5), walk 2min (x5) | Rest | Jog 2-3K (RPE 5), can walk |
| Week 3 | 30min quick walk/rest | Rest | Jog 1K (RPE 4-5), walk 1K (x2) | Rest | Jog 5min (RPE 5), walk 1min (x4) | Rest | Jog 2-3K (RPE 5) |
| Week 4 | 30min quick walk/rest | Rest | Jog 1K (RPE 5), walk 1K (x2) | Rest | Jog 5min (RPE 5), walk 1min (x5) | Rest | Jog 3-4K (RPE 5) |
| Week 5 | 40min quick walk/rest | Rest | Jog 1K (RPE 5), walk 1K (x3) | Rest | Jog 5min (RPE 6) | Rest | Jog 4-5K (RPE 5) |
| Week 6 | 40min quick walk/rest |
Rest | Jog 1K (RPE 5), walk 1K (x3) | Rest | Jog 5min (RPE 6), walk 2min (x5) | Rest | Jog 5-6K (RPE 5) |
| Week 7 | 40min quick walk/rest |
Rest | Jog 1K (RPE 6), walk 1K (x3) | Rest | Jog 5min (RPE 7), walk 2min (x4) | Rest | Jog 5-6K (RPE 5) |
| Week 8 | 50min quick walk/rest |
Rest | Jog 1K (RPE 6), walk 1K (x3) | Rest | Jog 5min (RPE 7), walk 2min (x5) | Rest | Jog 6-7K (RPE 5) |
| Week 9 | 50min quick walk/rest |
Rest | Jog 1K (RPE 6-7), walk 1K (x4) | Rest | Run 3min (RPE 7-8) | Rest | Jog 6-7K (RPE 5) |
| Week 10 | 50min quick walk/rest |
Rest | Jog 1K (RPE 6-7), walk 1K (x4) | Rest | Run 3min (RPE 7-8), walk 2min (x6) | Rest | Jog 7-8K (RPE 5) |
| Week 11 | 40min quick walk/rest | Rest | Jog 1K (RPE 6-7), walk 1K (x4) | Rest | Run 3min (RPE 7-8), walk 2min (x6) | Rest | Jog 7-8K (RPE 5) |
| Week 12 | 30min quick walk |
Rest | Jog 2-3K (RPE 4-5) | Rest | Jog 2-3K (RPE 4-5) | Rest | Run 10K! |
All The Gear You Need To Get Started...
Whether you're just starting at the gym, going for your first trail run, or beginning our 12 Weeks to Fitness, find all you need at Runners Need.
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