Active4Life 10k Beginner Plan - 8 Weeks

Training Load By Week
Training Load By Week

This is an 8 week programme that follows on from our Beginner 5km programme. The programme is designed to help you to complete your first 10km run. Before embarking on the programme you should be currently able to run at least 5km and should be healthy and injury free. You will need to be able to do 3 workouts per week.

Sample Day 1
3.11mi
Easy 5k

Run at a pace at which you can finish 5km feeling you could run on a little extra. You should be going easy enough to talk.
Resist pushing hard, you still have lots of running to do!

Sample Day 3
2.49mi
Easy 4k

Sample Day 5
3.11mi
Easy 5k

Run easy for 5km. Then do a brisk walk for up to 30 minutes straight afterwards.

Sample Day 8
3.73mi
Easy 6k

Sample Day 10
2.49mi
Easy 4k

Run at a pace where you can maintain a conversation.

Sample Day 12
4.35mi
Easy 7k

Sample Day 15
1.86mi
Easy 3k

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.