Glasgow City Council
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Fitness Resources

Run your way to fitness - Part 3



Here are beginner, intermediate and advanced training plans for a 10k based over 6 weeks and 12 weeks.

 

10k TRAINING PLAN (6 WEEKS) - BEGINNER
Week Mon Tues Wed Thurs Fri Sat Sun
1 Jog 15 mins Jog 15 mins

Jog 15 mins Walk 5 mins Jog 5 mins

 Jog 10 mins Walk 5 mins Jog 10 mins Jog 20 mins REST Jog 25 mins
2 Jog 15 mins Jog 10 mins Run 5 mins Jog 20 mins  Jog 15 mins Run 5 mins Jog 10 mins Jog 20 mins REST Jog 35 mins
3 Jog 20 mins Jog 10 mins Run 10 mins Jog 25 mins  Jog 15 mins Run 10 mins Jog 10 mins Jog 35 mins REST Jog 45 mins
4 Jog 20 mins Jog 10 mins Run 15 mins Jog 10 mins Jog 30 mins  Jog 5 mins Run 15 mins Jog 15 mins Jog 35 mins REST Walk 3 mins, Jog 3mins, Run 2 mins, Repeat (Total 50 Mins)
5 Jog 30 mins  Jog 5 mins Run 15 mins Jog 20 mins Jog 40 mins  Jog 2 mins Run 20 mins Jog 20 Jog 40 mins  REST Walk 3 mins, Jog 3mins, Run 3 mins, Repeat (Total 60 Mins)
6 Jog 30 mins  Jog 5 mins Run 15 mins Jog 20 mins Jog 50 mins  Jog 10 mins Run 5 mins Jog 25 mins Jog 40 mins  REST RACE
10k TRAINING PLAN (12 WEEKS) - BEGINNER
Week Mon Tues Wed Thurs Fri Sat Sun
1 Jog 5 mins REST Jog 15 mins  Jog 5 mins Run 5 mins Jog 5 mins Jog 10 mins REST Jog 15 mins
2 Jog 10 mins REST Jog 15 mins  Jog 10 mins Run 5 mins Jog 5 mins Jog 15 mins REST Jog 20 mins
3 Jog 10 mins REST Jog 15 mins  Jog 10 mins Run 5 mins Jog 5 mins Jog 15 mins REST Jog 20 mins
4 Jog 10 mins Jog 15mins Jog 20 mins  Jog 10 mins Run 5 mins Jog 5 mins Jog 15 mins REST Jog 25 mins
5 Jog 15 mins Jog 10 mins Run 5 mins Jog 20 mins  Jog 10 mins Run 5 mins Jog 10 mins Jog 20 mins REST Jog 25 mins
6 Jog 15 mins Jog 10 mins Run 5 mins Jog 20 mins  Jog 15 mins Run 5 mins Jog 10 mins Jog 20 mins REST Jog 30 mins
7 Jog 15 mins Jog 10 mins Run 5 mins Jog 15 mins Walk 5 mins Jog 5 mins Jog 10 mins Walk 5 mins Jog 10 mins Jog 20 mins REST Jog 30 mins
8 Jog 15 mins Jog 10 mins Run 5 mins Jog 20 mins  Jog 15 mins Run 5 mins Jog 10 mins Jog 20 mins REST Jog 35 mins
9 Jog 20 mins Jog 10 mins Run 10 mins Jog 25 mins  Jog 15 mins Run 10 mins Jog 10 mins Jog 35 mins REST Jog 45 mins
10 Jog 20 mins Jog 10 mins Run 15 mins Jog 10 mins Jog 30 mins  Jog 5 mins Run 15 mins Jog 15 mins Jog 35 mins REST Walk 3 mins, Jog 3mins, Run 2 mins, Repeat (Total 50 Mins)
11 Jog 30 mins  Jog 5 mins Run 15 mins Jog 20 mins Jog 40 mins  Jog 2 mins Run 20 mins Jog 20 Jog 40 mins  REST Walk 3 mins, Jog 3mins, Run 3 mins, Repeat (Total 60 Mins)
12 Jog 30 mins  Jog 5 mins Run 15 mins Jog 20 mins Jog 50 mins  Jog 10 mins Run 5 mins Jog 25 mins Jog 40 mins  REST RACE
10k TRAINING PLAN (6 WEEKS) - INTERMEDIATE
Week Mon Tues Wed Thurs Fri Sat Sun
1 Jog 10 mins Run 10 mins Jog 30 mins Fartlek Total 30 mins Jog 20 mins Fartlek Total 35 mins REST Run 60 mins
2 Jog 30 mins Fartlek Total 40 mins Jog 30 mins Fartlek Total 40 mins Jog 30 mins REST Run 60 mins
3 Jog 30 mins Fartlek Total 45 mins Jog 10 mins Run 35 mins Interval: Sprint 30 sec, 3mins recovery, Repeat x3, Jog 15 Jog 40 mins Jog 15 mins Fartlek Total 70 mins
4 Jog 30 mins Interval: Max effort 60sec,Walk 3mins, Repeat x3 Jog 45 mins Jog 10 mins, Run 35 mins Jog 15 mins, Run 15 mins, Jog 15 mins REST Run 60 mins
5 Jog 30 mins Interval: Max effort 60sec,Walk 3mins, Max effort 45sec, Walk 3mins Max effort 30sec walk 3mins,  Repeat x6 Jog 45 mins Run 45 mins Interval: Max effort 70sec,Walk 3mins, Max effort 45sec, Walk 2mins Max effort 30sec ,walk 3mins,  Repeat x3 REST Run 60 mins
6 Jog 30 mins Interval: Max effort 75sec,Walk 3mins, Repeat x3 Jog 45 mins Run 25 mins Jog 20 mins Jog 15 mins Walk 10 mins RACE (if not - Run 60 mins)
10k TRAINING PLAN (6 WEEKS) - ADVANCED
Week Mon Tues Wed Thurs Fri Sat Sun
1 Run 30 mins Interval: Max effort 75sec,Walk 3mins, Repeat x6 Jog 10 mins, Run 20 mins Interval: Max effort 60secs, Walk 3mins, Repeat x6 Jog 10 mins, Run 20 mins REST Fartlek Total 45 mins
2 Run 30 mins Interval:  Max effort 75sec,Walk 3mins, Repeat x6 Jog 10 mins, Run 10 mins Jog 10 mins Interval:  Max effort 75sec,Walk 3mins, Max effort 65sec, Walk 3mins Max effort 55sec walk 2mins, Max effort 55 sec Jog 45 mins  REST Run 45 mins
3 Jog 10 mins Run 15 mins Interval: Max effort 60sec,Walk 3mins, Repeat x8 Jog 20 mins Run 40 mins Run 20 mins REST Run 35 mins
4 Jogm 10 mins Run 10 mins Interval: Max effort 60sec,Walk 3mins, Repeat x8 Jog 10 mins Run 5 mins Jog 10 mins Interval: Max effort 45sec,Walk 3mins, Repeat x4 Jog 10 mins Run 5 Run 30 mins REST Run 30 mins
5 Jog 10 mins Run 10 mins Jog 10 mins Run 30 mins Fartlek Total 45 mins Jog 10 mins Run 10 mins Jog 10 mins Interval:  Max effort 75sec,Walk 3mins, Repeat x6 Jog 15 mins Walk 15 mins Run 40 mins
6 Jog 30 mins Interval:  Max effort 60sec,Walk 3mins, Repeat x6 Jog 45 mins Run 40 mins Jog 20 mins REST RACE (if not - Run 60 mins)

Other sources of help & advice:

Speak to your friendly gym staff, let them know what you're aiming to achieve and ask them to help you adjust your fitness programme to suit.

Visit the Run Glasgow website www.runglasgow.org

Why not join the Glasgow Women's Jogging Network? This puts women of all ages, all shapes and abilities in touch with other women in their area to jog, run and train together.
Whether you are a complete novice or a seasoned runner we have a course to suit you.
Phone 0141 287 5079 for more details. Or you can download the jogging network brochure from the Active Glasgow website.



last updated: 17 April 2008