Finishing your first 10 km run - in 6 weeks

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

Then you'll do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running.

You’ll gain nothing by going faster! If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).
You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!
If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour without stopping; your breathing should be comfortable (you should be capable of talking).

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 40 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).
You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 50 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour and 10 minutes without stopping; your breathing should be comfortable (you should be capable of talking).

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 10 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 45 minute session, you should work at around 65-70% of your MaxHR, for the 10 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 10 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 15 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You should do 10 minutes of active walking to warm up, something you're now used to.

In order to establish a rhythm that's appropriate for you, you should adopt the "classic" approach, right from the outset.

Don't set out too quickly otherwise you'll find the last few kilometres difficult. It's better to set off at a gentle pace and then speed up over the last two kilometres, than the reverse!

Try to enjoy yourself even if you have to push yourself a little in order to finish.

Think about how proud and happy you'll be when you cross the finishing line!

Remember to keep well hydrated and, most of all, remember to enjoy those magical moments.