10km challenge for beginners Congratulations on committing to a 10kAnyWay running challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving the challenge gives you a real mental boost to go with healthy eating, weight-management and toned muscles! If you have never run before, this training programme takes you from the couch, to running 5km in around 9 weeks. At the end of the 9 weeks you can chose to increase your distances further if it s all going really well. Alternatively, you can maintain that weekly running programme and work on increasing the length of time you walk after the run so that by week 12 you are able to walk / run your 10k challenge! Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them. 1
Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner. Always do the the 5-minute warm-up walks before each run and check that your running shoes are offering good support. You will have good runs and bad runs. Accept it and don t spend too much time analysing the how and why. Even a bad run is good for you. Remember to check with your doctor before undertaking exercise if you have any concerns. More information can be found at: http://www.nhs.uk/livewell 2
Your 10KAnyWay running schedule Every week you need to do at least 3 of the specified exercise sessions: Week one Begin with a brisk 5-minute walk, then alternate 60 seconds running with 90 seconds walking, for a total of 20 minutes. Week two Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes. Week three Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. Week four Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running. Week five There are three different workouts for this week. They are as follows: Workout 1: Brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running. Workout 2: Brisk 5-minute walk, then 8 minutes running, 5 minutes walking, 8 minutes of running. Workout 3: A brisk 5-minute walk, then 20 minutes of running, with no walking. 3
Week six There are three different workouts for this week. They are as follows: Workout 1: A brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running. Workout 2: A brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running. Workout 3: A brisk 5-minute walk, then 25 minutes of running with no walking. Week seven Begin with a brisk 5-minute walk, then 25 minutes running. Week eight Begin with a brisk 5-minute walk, then 28 minutes of running. Week nine Begin with a brisk 5-minute walk, then 30 minutes of running. Weeks ten twelve Work on increasing your overall distance to 10km by walking or running as able. Achieve your 10kAnyWay run/walk challenge it s time to tackle the 10km! 4
My 10kAnyWay training log Week Sessions completed Comments 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Congratulations! You have completed your 10kAnyWay run/walk challenge. Remember to share your chosen challenge with us all your highs and lows of training, your challenge date and how you get on photos too please! We can help publicise your event to raise money for charity or link you up with others undertaking the challenge. Let us know when you have completed it and we will send you a 10kAnyWay certificate. Complete a 10k challenge in 3 different ways and win a 10kAnyWay gold medal. #10kAnyWay 5