Get to 10km in 10 weeks! - Medshield Movement

Get to 10km in 10 weeks!

It’s the start of the new year and time to set a new fitness goal! Starting a 10km in 10 weeks programme is a great way to kick-start your training journey.

This programme is designed for beginner runners. If you have never run before, but want to start, first try this “Couch to 5km” ClickFit programme and then pick up on the “10 weeks to 10K programme”.

These programmes are designed for beginner runners. Always consult your medical doctor before making any drastic lifestyle changes.
Notes on the programmes:

A “run-walk” means running three minutes, walking for one minute, running for three minutes etc until the distance is complete. This helps you to build up your running until you are able to complete short distances without breaks. Over time, you can increase your running time and decrease your walking time, ie, in week 3, try to run for five minutes, then walk for one etc.
Active recovery refers to low-impact exercise that also doesn’t get your heart rate up too high. This can include: an hour of walking, a gentle yoga class, strength training, swimming etc.

10 weeks to 10Ks!

Week 1:
Monday: 3km run-walk
Tuesday: active recovery day
Wednesday: 3km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 5km run-walk
Sunday: rest day

Week 2:
Monday: 4km run-walk
Tuesday: active recovery day
Wednesday: 4km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 6km run-walk
Sunday: rest day

Week 3:
Monday: 5km run-walk
Tuesday: active recovery day
Wednesday: 5km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 6km run-walk
Sunday: rest day

Week 4:
Monday: 5km run-walk
Tuesday: active recovery day
Wednesday: 5km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 5:
Monday: 4km run
Tuesday: active recovery day
Wednesday: 4km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 6:
Monday: 5km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 7:
Monday: 5km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run
Sunday: rest day

Week 8:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 8km run
Sunday: rest day

Week 9:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 6km run
Thursday: active recovery day
Friday: rest day
Saturday: 9km run
Sunday: rest day

Week 10:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 6km run
Thursday: active recovery day
Friday: rest day
Saturday: 10km run (well done!!)
Sunday: rest day

If running seems overwhelming or not what you’re interested in, why not try our “Walking for Weight Loss” programme? Want to take it a step further? Check out our 21km three-month programme here.

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