10km - Rookie Edition - Time and Effort based

Average Weekly Training Hours 01:02
Training Load By Week
Average Weekly Training Hours 01:02
Training Load By Week

This is a 12 week training programme to prepare runners who are fairly new to running to run their first 10km. If you have never run before, I suggest starting with the Rookie 5km programme. Before embarking on the programme you should be currently able to run at least 5km comfortably and should be healthy and injury free. You will need to be able to do 3-4 workouts per week. The workouts are based on time and perceived effort - so all you need is a basic stopwatch to time the workouts and you are on your way. Find a local 10km race that is 12 weeks away and enter as soon as you can. Having made a commitment to a race will help you stay focused and on track. Each week has 3-4 workouts. These can be done on any day of the week. It is recommended that you have a day off between each workout day. Before embarking on the programme you should be currently able to run at least 5km comfortably and should be healthy and injury free.

Sample Day 1
0:25:00
25TSS
Aerobic Run

RPE 5 = Moderate Effort/Average Jog or
66-75% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to talk.

Sample Day 3
0:20:00
23.3TSS
Aerobic Capacity Run

RPE 6 = Somewhat hard 76-85% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels like you are working but are still comfortable enough to speak short sentences.

At the end you should feel "pleasantly tired"

Sample Day 6
0:40:00
33.3TSS
Long Run

RPE 4 = Light - Slow Jog

This is a "Time on your feet run".
Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to have a long conversation without being breathless

Sample Day 8
0:25:00
25TSS
Aerobic Run

RPE 5 = Moderate Effort/Average Jog or
66-75% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to talk.

Sample Day 10
0:25:00
29.2TSS
Aerobic Capacity Run

RPE 6 = Somewhat hard 76-85% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels like you are working but are still comfortable enough to speak short sentences.

At the end you should feel "pleasantly tired"

Sample Day 13
0:45:00
37.5TSS
Long Run

RPE 4 = Light - Slow Jog

This is a "Time on your feet run".
Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to have a long conversation without being breathless

Sample Day 15
0:25:00
26.7TSS
Lampposts

Run for 20 minutes at RPE 5 then:

For 5 minutes using lampposts or other evenly spaced landmarks (about 50m apart), run hard for 2 lampposts, jog/walk 2 lamposts

Kathleen Shuttleworth
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Active4Life

With over 12 years of coaching experience and 30 years competitive athletic experience, Coach Kathleen offers customised training programs designed to suit each runner's individual needs. Whether you are a beginner, seasoned veteran, weekend warrior or racing snake.

Coach Kathleen is a well known specialist in developing young endurance athletes . Age specific junior squad training is offered all year round in the southern suburbs of Cape Town, South Africa.