8-week Training Plan for 10km

DAYMONTUEWEDTHUFRISATSUN
WEEK 120mins Walk/RunRest20mins Walk/RunCross Train 30minsRest30mins Walk/RunRest
WEEK 220mins Walk/RunRest20mins Walk/RunCross Train 30minsRest30mins Walk/RunRest
WEEK 320mins Walk/RunRest25mins Walk/RunCross Train 30minsRest35mins Walk/RunRest
WEEK 420mins Walk/RunRest25mins Walk/RunCross Train 30minsRest40mins Walk/RunRest
WEEK 525mins Walk/RunRest25mins Walk/RunCross Train 30minsRest40mins Walk/RunRest
WEEK 625mins Walk/RunRest30mins Walk/RunCross Train 30minsRest45mins Walk/RunRest
WEEK 730mins Walk/RunRest30mins Walk/RunCross Train 30minsRest50mins Walk/RunRest
WEEK 820mins Walk/RunRest20mins Walk/RunRestRest10mins Walk/Run10KM

Note:

  • Consult a GP before commencing any training plan.
  • Always warm-up with stretches before starting.
  • Bring water with you on your run / walk.
  • Walk / Run – You should be able to hold a conversation at all times. If you can’t, you’re working too hard!
  • Cross Train – Cycling, Swimming, Conditioning, Spinning, etc
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