10K Training Plan
WEEK ONE
Day 1 - 2 Mins of Jogging / 2 Mins of walking x4
Day 2 - Rest
Day 3 - 2 Mins of Jogging / 2 Mins of walking x5
Day 4 - Rest
Day 5 - 2 Mins of Jogging / 2 Mins of walking x6
Day 6 - Rest
Day 7 - Brisk 10 - 15 Mins walking
WEEK TWO
Day 1 - 3 Mins of Jogging / 2 Mins of walking x4
Day 2 - Rest
Day 3 - 3 Mins of Jogging / 2 Mins of walking x5
Day 4 - Rest
Day 5 - 3 Mins of Jogging / 2 Mins of walking x6
Day 6 - Rest
Day 7 - Brisk 15 Mins walking
WEEK THREE
Day 1 - 5 Mins of Jogging / 2 Mins of walking x4
Day 2 - Rest
Day 3 - 6 Mins of Jogging / 2 Mins of walking x4
Day 4 - Rest
Day 5 - 7 Mins of Jogging / 2 Mins of walking x4
Day 6 - Rest
Day 7 - Brisk 20 Mins Walking
WEEK FOUR
Day 1 - 10 Mins of Jogging / 2 Mins of walking x2
Day 2 - Rest
Day 3 - 12 Mins of Jogging / 2 Mins of walking x2
Day 4 - Rest
Day 5 - 15 Mins of Jogging / 2 Mins of walking x2
Day 6 - Rest
Day 7 - Brisk 25 Mins walking
WEEK FIVE
Day 1 - Jogging / walking 30 - 40 Mins
Day 2 - Rest
Day 3 - Steady Jog for 20 Mins
Day 4 - Rest
Day 5 - Steady Jog for 25 Mins
Day 6 - Rest
Day 7 - Alt Jogging / walking 25 - 30 Mins
WEEK SIX
Day 1 - Steady Jog for 25 Mins
Day 2 - Rest
Day 3 - Jogging / walking 40 - 50 Mins
Day 4 - Rest
Day 5 - Steady jog for 30 Mins
Day 6 - Rest
Day 7 - Alt Jogging / walking 35 - 40 Mins
WEEK SEVEN
Day 1 - Steady Jog for 30 Mins
Day 2 - Rest
Day 3 - Steady Jog for 35 Mins
Day 4 - Rest
Day 5 - Jogging / walking 50 - 60 Mins
Day 6 - Rest
Day 7 - Alt Jogging / walking 40 - 45 Mins
WEEK EIGHT
Day 1 - Jogging / walking 60 - 70 Mins
Day 2 - Rest
Day 3 - Jogging / walking 40 - 50 Mins
Day 4 - Rest
Day 5 - Jogging / walking 60 - 70 Mins
Day 6 - Rest
Day 7 - Alt Jogging / walking 45 - 50 Mins
WEEK NINE
Day 1 - Jogging / walking 60 - 70 Mins
Day 2 - Rest
Day 3 - Steady Jog for 50 - 60 Mins
Day 4 - Rest
Day 5 - Steady Jog for 20 - 30 Mins
Day 6 - Rest
Day 7 - Jogging for 45 Mins
WEEK TEN
Day 1 - Steady Jog for 20 - 30 Mins
Day 2 - Rest
Day 3 - Steady Jog for 15 - 20 Mins
Day 4 - Rest
Day 5 - Extra rest or light 15 Min Jog
Day 6 - Rest
Day 7 - RACE DAY
