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.
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!
Run easy for 5km. Then do a brisk walk for up to 30 minutes straight afterwards.
Run at a pace where you can maintain a conversation.