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Beginners 10km Schedule

Published on November 3, 2020

Want to keep running after completing your First 5km?
Beginners 10km Schedule

WEEKMONDAYWEDNESDAYSATURDAY
1Run 5kmRun 5kmRun 6km
2Run 5kmRun 5kmRun 6km
3Run 5kmRun 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-downRun 6km
4Run 5kmRun 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-downRun 7km
5Run 5kmRun 2km warm-up +12 times [30 sec. R FAST, 30 sec. W] + 1km warm-downRun 7km
6Run 5kmRun 2km warm-up +12 times [1 min. R FAST, 30 sec. W] + 1km warm-downRun 7km
7Run 5kmRun 2km warm-up +12 times [1 min. R FAST, 30 sec. W] + 1km warm-downRun 8km
8Run 5kmRun 2km warm-up + 10 times [2 min. R Fast, 1 min. W] + 1km warm-downRun 8km
9Run 5kmRun 2km warm-up + 10 times [2 min. R Fast, 1 min. W] + 1km warm-downRun 8km
10Run 5kmRun 2km warm-up + 10 times [2 min. R Fast, 1 min. W] + 1km warm-downRun 9km
11Run 5kmRun 2km warm-up +6 times [3 min. R Fast, 1 min. W] + 1km warm-downRun 9km
12Run 5kmRun 2km warm-up +6 times [3 min. R Fast, 1 min. W] + 1km warm-downRun 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

Contributors

Carey Nelson
Co-Owner - Forerunners Main Street & Clinic Director (2007)

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