Learn To Run 10K

Learn to run your first 10K!

You will be running 3 times a week with your long training run being the run that we complete with the team if your in the local area that we support. You are responsible for completing your other 2 runs or better yet recruit a team-mate or friend to join you. Ideally you want to have a rest day between each of your runs for better recovery.



Week One

Run 1 (Team Run)
34 mins

Warm up with a 5 min walk
Run 1 min.  Walk 2 mins
Repeat 8 times
Cooldown with a 5 min walk

Run 2
28 mins


Warm up with a 5 min walk
Run 1 min.  Walk 2 mins
Repeat 6 times
Cooldown with a 5 min walk

Run 3
31 mins


Warm up with a 5 min walk
Run 1 min.  Walk 2 mins
Repeat 7 times
Cooldown with a 5 min walk

Training Hint! Keep yourself at a comfortable pace, you should be able to still talk.


Week Two

Run 1 (Team Run)
38 mins


Warm up with a 5 min walk
Run 2 min.  Walk 2 mins
Repeat 7 times
Cooldown with a 5 min walk

Run 2
31 mins


Warm up with a 5 min walk
Run 1 min.  Walk 2 mins
Repeat 7 times
Cooldown with a 5 min walk

Run 3
34 mins


Warm up with a 5 min walk
Run 2 min.  Walk 2 mins
Repeat 6 times
Cooldown with a 5 min walk

Training Hint! Keep it slow we have weeks to get in our speed and distance, it will happen!

Week Three

Run 1 (Team Run)
45 mins


Warm up with a 5 min walk
Run 3 min.  Walk 2 mins
Repeat 7 times
Cooldown with a 5 min walk

Run 2
34 mins


Warm up with a 5 min walk
Run 2 min.  Walk 2 mins
Repeat 6 times
Cooldown with a 5 min walk

Run 3
40 mins


Warm up with a 5 min walk
Run 3 min.  Walk 2 mins
Repeat 6 times
Cooldown with a 5 min walk

Training Hint! This is a good week to look to your experienced running team mates and have conversations with them in regards to running form!


Week Four  This is a step back and recover week!

Run 1 (Team Run)
40 mins


Warm up with a 5 min walk
Run 3 min.  Walk 2 mins
Repeat 5 times
Cooldown with a 5 min walk

Run 2
30 mins


Warm up with a 5 min walk
Run 2 min.  Walk 2 mins
Repeat 5 times
Cooldown with a 5 min walk

Run 3
40 mins


Warm up with a 5 min walk
Run 2 min.  Walk 3 mins
Repeat 6 times
Cooldown with a 5 min walk

Week Five  You Can Do It!

Run 1 (Team Run)
46 mins


Warm up with a 5 min walk
Run 3 min.  Walk 1 mins
Repeat 9 times
Cooldown with a 5 min walk

Run 2
34 mins


Warm up with a 5 min walk
Run 2 min.  Walk 1 mins
Repeat 8 times
Cooldown with a 5 min walk

Run 3
42 mins


Warm up with a 5 min walk
Run 3 min.  Walk 1 mins
Repeat 8 times
Cooldown with a 5 min walk



Week Six  This is the part of the training where your brain will play tricks on you ignore it, you got this!

Run 1 (Team Run)
52 mins


Warm up with a 5 min walk
Run 5 min.  Walk 1 mins
Repeat 7 times
Cooldown with a 5 min walk

Run 2
38 mins


Warm up with a 5 min walk
Run 3 min.  Walk 1 mins
Repeat 7 times
Cooldown with a 5 min walk

Run 3
50 mins


Warm up with a 5 min walk
Run 3 min.  Walk 1 mins
Repeat 10 times
Cooldown with a 5 min walk

Training Tip! Be proud of yourself you have made you huge leaps this week. If you are having difficulty recovering within the minute then slow your running pace. Slow n Steady gets the race!

Week Seven  We are halfway there to race day!


Run 1 (Team Run)
54 min


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 4 times
Cooldown with a 5 min walk

Run 2
40 mins


Warm up with a 5 min walk
Run 4 min.  Walk 1 mins
Repeat 6 times
Cooldown with a 5 min walk

Run 3
52 mins


Warm up with a 5 min walk
Run 5 min.  Walk 1 mins
Repeat 7 times
Cooldown with a 5 min walk








Training Tip! This was a "big" week with our first 10 n 1. If you need to step it back and are finding the jump difficult please let the Team Captain know as we have many options to get to your first 10K


Week Eight  You worked so hard last week that you get a recover week

Run 1 (Team Run)
54 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 4 times
Cooldown with a 5 min walk

Run 2
38 mins


Warm up with a 5 min walk
Run 3 min.  Walk 1 mins
Repeat 7 times
Cooldown with a 5 min walk

Run 3
46 mins


Warm up with a 5 min walk
Run 5 min.  Walk 1 mins
Repeat 6 times
Cooldown with a 5 min walk

Week Nine It's almost "Race Day"

Run 1 (Team Run)
68 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Run 15 min    Walk 1 min
Run 20 min   Walk 1 min
Run 10 mins
Cooldown with a 5 min walk


Run 2
46 mins


Warm up with a 5 min walk
Run 5 min.  Walk 1 mins
Repeat 6 times
Cooldown with a 5 min walk


Run 3
54 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 4 times
Cooldown with a 5 min walk

Training Tip! Stay strong you got this! Enjoy your walking breaks and just keep a steady comfortable pace.

Week Ten You are so close to the finish line and hitting your goal!


Run 1 (Team Run)
72 mins



Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Run 15 min    Walk 1 min
Run 20 min   Walk 1 min
Run 30 mins
Cooldown with a 5 min walk


Run 2
54 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 4 times
Cooldown with a 5 min walk


Run 3
57 mins



Warm up with a 5 min walk
Run 20 min.  Walk 1 mins
Run 15 min    Walk 1 min
Run 10 min  
Cooldown with a 5 min walk

Training Trip! You have worked hard this past 10 weeks this is a great week to go and get yourself a reward!

Week Eleven  Hills Baby!!! Your runs by yourself are amping up as well so consider teaming up with another runner to inspire each other.


Run 1 (Team Run)
71 mins


Warm up with a 5 min walk
Run 40 min.  Walk 1 mins
Run 20 mins
Cooldown with a 5 min walk


Run 2
54 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 4 times
Cooldown with a 5 min walk


Run 3

Warm up with a 5 min walk
Run 20 min.  Walk 1 mins
Run 15 min    Walk 1 min
Run 10 min  
Cooldown with a 5 min walk

Week Twelve You have proven you can work hard so you get to enjoy another recovery week


Run 1 (Team Run)
60 mins


Warm up with a 5 min walk
Run 50 min.
Cooldown with a 5 min walk


Run 2
43 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 3 times
Cooldown with a 5 min walk


Run 3 
52 mins



Warm up with a 5 min walk
Run 20 min.  Walk 1 mins
Run 15 min    Walk 1 min
Run 10 min  
Cooldown with a 5 min walk


Week Thirteen Congratulations you are ready to take on Underwear Affair!

Run 1 (Team Run)
50 mins


Warm up with a 5 min walk
Run 40 min.
Cooldown with a 5 min walk

Run 2 
43 mins


Warm up with a 5 min walk
Run 10 min.  Walk 1 mins
Repeat 3 times
Cooldown with a 5 min walk

CONGRATULATIONS!

Remember the UA run is all about having fun! Bring your camera, stop and take a picture with the lovely Police Officers manning the course or perhaps a potty break! Remember there is nothing like your first race after that there is always the pressure to beat the clock!