8 week 10km Programme

Average Weekly Training Hours 03:12
Training Load By Week
Average Weekly Training Hours 03:12
Training Load By Week

An eight week programme to get a beginner to the start line of a 10km event. The runner will need to be fit enough to already run 30min comfortably before commencing this programme.

Sample Day 1
0:30:00
Steady Run (Borg)

Borg 2-3

Sample Day 3
0:30:00
Steady Run (Borg)

Borg 2-3

Sample Day 4
0:40:00
Steady Run (Borg)

Borg 2-3

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 7
0:45:00
Steady Run (Borg)

Borg 2-3

Sample Day 8
0:30:00
Steady Run (Borg)

Borg 2-3

Sample Day 10
0:30:00
Steady Run (Borg)

Borg 2-3

Raymond Boardman
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QWIK KIWI Endurance Sports Consultants

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.qwik.kiwi) or my blog (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Author of the 12 Weeks to An Ironman Swim PB book http://tinyurl.com/hypt2n2