5k - 10k including weekly parkruns
This training plan was put together by Darren Wood for those hoping to enter our 10k and are new to the distance. Darren was reluctant to put this plan together insisting that he wasn’t a coach and didn’t feel qualified. We wanted a training plan that included a weekly parkrun as part of it and really couldn’t think of anyone better than Darren to do this. For those that don’t know Darren has completed more parkruns than anyone else, in the world. He’s also a pretty nifty runner!
10K training plan for Beginners
Notes about the training schedule:
Mondays: Are Rest or Cross Training days depending on how your body feels. Running isn't the only way to train for a 10K race.
Tuesdays: Try to include a 5-10 min easy jog to help warmup before the session and the same at the end to help cool down.
Wednesdays: Are Cross Training days. Running isn't the only way to train for a 10K race, cross training is good, either when you are looking for a change or recovering from injury. Try cycling, swimming, aqua jogging or a good gym work out at an easy to moderate effort for 45 to 50 minutes.
Thursdays: Try to include a 5-10 min easy jog to help warmup before the session and the same at the end to help cool down.
Fridays: Are rest days. Don't ignore rest days -- they're important to your recovery and Injury prevention. Your muscles build and repair themselves during your rest days so if you run every day, you're not going to gain much strength and you're increasing your risk of injury.
Saturdays: Are parkrun days. Try to include a gentle warmup and cool down.
Sundays: Are long runs days. Make sure you start off easy to help warmup.
Download a pdf below