Start Running

Program Type: Running Training

Length: 8 weeks

Frequency: 4 days per week

This training program is specifically designed for those looking to challenge themselves with a 10km run. Over the course of 8 weeks, you will gradually build your running distance and improve your overall fitness level, ensuring you are well-prepared for race day.

What Is Endurance?

Endurance is the ability to sustain physical activity over a prolonged period. This plan focuses on enhancing your cardiovascular fitness and muscular endurance, which are essential for completing longer runs like a 10km.

About the Plan

This plan employs a progressive approach, starting with shorter runs and gradually increasing the distance each week. It incorporates a mix of easy runs, long runs, and speed work to build both stamina and speed, ensuring a well-rounded preparation for your 10km challenge.

Plan Structure

The plan is structured to gradually increase your running capacity and includes rest days to allow for recovery and adaptation.

1. Week 1: Introduction to running with short distances and easy pace.
2. Week 2: Increase in distance with a focus on maintaining a steady pace.
3. Week 3: Introduction of interval training to boost speed.
4. Week 4: Longer runs to build endurance.
5. Week 5: Combination of speed work and longer distances.
6. Week 6: Peak week with the longest run.
7. Week 7: Tapering down to allow for recovery.
8. Week 8: Race week preparation and strategy.

The plan includes 2 types of sessions:

1. Endurance Runs
2. Speed Work