Training Guide 10km Run

Follow this running guide for 10km run.
This is a training routine for duration of 8 weeks. We recommend that you consult your local GP before starting any fitness program. The guide below is suitable for intermediate or advance fitness. Here are some quick pointers before you start running.
  •  Always run on the balls of your feet, make sure that your heels don’t touch the floor placing most of your weight on your toes.
  •  Don’t be heavy footed, Keep your feet as light as possible with your foot gripping and pushing the ground.
  •  Keep a bend in the knee at all times, make sure your hips are directly positioned over your feet when making contact with the ground.
  •  Allow your lower back to relax, find the correct rhyme  with your stride keep the same distance with ever step.
  • Relax your running and concentrate on breathing in and out, find the pattern comfortable for you. I breath in every 4 steps and then breath out 4 steps when running long distance.
  •  Relax your shoulders and concentrate on your arm work, keep a 90 degree bend in the arms. Swinging back and fore from your shoulders.
  •  Keep your head up, eyes looking forwards throughout the run.
Week 1
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups. Please look at the video below for strength workout ideas.
  1. 20 mins 1 min walk/1 min run
  2. 26 mins 1 min walk/1 min run
  3. Strength workout
  4. 5km walk
Week 2
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups. Please look at the video below for strength workout ideas.
  1. 30 mins 1 min walk/1 min run
  2. 34 mins 1 min walk/1 min run
  3. Strength workout
  4. 7.5 km walk
Week 3
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.
  1. 30 mins 1 min walk/2 min run
  2. 34 mins 1 min walk/2 min run
  3. Strength workout
  4. 5km walk/run - mixture
Week 4
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.
  1. 34 mins 1 min walk /3 min run
  2. 40 mins 1 min walk /3 min run
  3. Strength workout
  4. 10km walk
Week 5
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.
  1. 36 mins 1 min walk/5 min run
  2. 40 mins 1 min walk/6 min run
  3. Strength workout
  4. 7.5km walk/run - mixture
Week 6
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.
  1. 42 mins 1 min walk/8 min run
  2. 50 mins 1 min walk/8 min run
  3. Strength workout
  4. 5km run, 5km walk
 
Week 7
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.
  1. 50 mins 1 min walk 9 min run
  2. 60 mins 1 min walk 9 min run
  3. Strength workout
  4. 5km run , 2.5km walk ,2.5 run
Week 8
3 Running sessions per week, make sure you give yourself a day rest in between every session. 1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.
  1. 40 min run 1 min walk 10 min run
  2. Strength workout
  3. 40 mins run 5 min walk 20 min run 5 min walk
  4. 10km run
Strength workout 
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