Completing your first 10 km run - in 6 weeks

Intermediate 6 weeks 2x/week
article rating 4.6/5 154

To follow this training plan, you already need to be able to run 45 minutes without stopping.

Ideally, you should train on Wednesdays and Saturdays so that your sessions are staggered throughout the week.

We're going to suggest a gradual program so that your muscles and joints get used to exercise. Over time, and as you make progress, you'll be able to run for longer, including short segments of more intensive running.

These segments will lead to an increase in your aerobic capacity and so help you complete the race without too much difficulty.

You need to have Decathlon Coach application to launch this program !

Week 1 - Goal: to run for 50 minutes

Always do 10 minutes of active walking before you start running so you can prepare your muscles for exercise.
And always end your session with 5 minutes of slow walking after running to help you recover better and reduce muscle soreness.

  • 01. Running for 45 minutes
  • 02. Running for 50 minutes

Week 2 - Goal: to run for one hour

Always do 10 minutes of active walking before you start running so you can prepare your muscles for exercise.
And always end your session with 5 minutes of slow walking after running to help you recover better and reduce muscle soreness.

  • 03. Running for 50 minutes
  • 04. Running for one hour

Week 3 - Goal: to accelerate at end of session

One of the training sessions will include a faster section. It isn't a sprint but simply involves running a little faster although you should still be able to breathe comfortably.

If you use a heart rate monitor, during the faster section, you should be working at around the 80% zone.

  • 05. Running for 50 minutes with 5 minutes of faster running
  • 06. Running for one hour

Week 4 - Goal: to run for 1 hour 10 minutes

One of the training sessions will include a faster section. It isn't a sprint but simply involves running a little faster although you should still be able to breathe comfortably.

If you use a heart rate monitor, during the faster section, you should be working at around the 80% zone.

  • 07. Running for one hour with 5 minutes of faster running
  • 08. Running for 1 hour 10 minutes

Week 5 - Goal: to run for one hour 15 minutes

One of the training sessions will include a faster section. It isn't a sprint but simply involves running a little faster although you should still be able to breathe comfortably.

If you use a heart rate monitor, during the faster section, you should be working at around the 80% zone.

  • 09. Running for one hour with 10 minutes of faster running
  • 10. Running for 1 hour 15 minutes

Week 6 - Goal: your first 10 kilometres!

At the end of the week, you're going to achieve your goal.

Don't overdo things and don't change your routine too much either.

We're going to ease off the training so that you feel refreshed at the start of the race.

  • 11. Running for 30 minutes
  • 12. The day of the race

Coach advice

"You want to be able to run your first 10 km; it's a fine goal. To achieve this, you need to monitor your lifestyle (diet and nutrition) in addition to appropriate exercise."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code