Want to keep running after completing your First 5km?
Beginners 10km Schedule
| WEEK | MONDAY | WEDNESDAY | SATURDAY |
| 1 | Run 5km | Run 5km | Run 6km |
| 2 | Run 5km | Run 5km | Run 6km |
| 3 | Run 5km | Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down | Run 6km |
| 4 | Run 5km | Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down | Run 7km |
| 5 | Run 5km | Run 2km warm-up +12 times [30 sec. R FAST, 30 sec. W] + 1km warm-down | Run 7km |
| 6 | Run 5km | Run 2km warm-up +12 times [1 min. R FAST, 30 sec. W] + 1km warm-down | Run 7km |
| 7 | Run 5km | Run 2km warm-up +12 times [1 min. R FAST, 30 sec. W] + 1km warm-down | Run 8km |
| 8 | Run 5km | Run 2km warm-up + 10 times [2 min. R Fast, 1 min. W] + 1km warm-down | Run 8km |
| 9 | Run 5km | Run 2km warm-up + 10 times [2 min. R Fast, 1 min. W] + 1km warm-down | Run 8km |
| 10 | Run 5km | Run 2km warm-up + 10 times [2 min. R Fast, 1 min. W] + 1km warm-down | Run 9km |
| 11 | Run 5km | Run 2km warm-up +6 times [3 min. R Fast, 1 min. W] + 1km warm-down | Run 9km |
| 12 | Run 5km | Run 2km warm-up +6 times [3 min. R Fast, 1 min. W] + 1km warm-down | Run 10km |
Explanation:
10 times [30 sec. R FAST, 30 sec. W]
Run fast for 30 seconds then take a 30 second walk break. Do that 10 times. Running fast is not all out but more like your 10km pace.
Total time = 10 minutes