This is the 13-week training plan to run 10 km. The times listed are for the exercise itself, but you must also do 5 minutes of warm up followed by some stretches, and 5 minutes of cool down at the end.
Week 1
Session 1 (36 minutes)
Run 1 minute. Walk 2 minutes. Do 12 times.
Session 2 (27 minutes)
Run 1 minute. Walk 2 minutes. Do 9 times.
Session 3 (33 minutes)
Run 1 minute. Walk 2 minutes. Do 11 times.
Week 2
Session 1 (44 minutes)
Run 2 minutes. Walk 2 minutes. Do 11 times.
Session 2 (30 minutes)
Run 1 minute. Walk 2 minutes. Do 10 times.
Session 3 (40 minutes)
Run 2 minutes. Walk 2 minutes. Do 10 times.
Week 3
Session 1 (50 minutes)
Run 3 minutes. Walk 2 minutes. Do 10 times.
Session 2 (36 minutes)
Run 2 minutes. Walk 2 minutes. Do 9 times.
Session 3 (45 minutes)
Run 3 minutes. Walk 2 minutes. Do 9 times.
Week 4 - Easy Recovery Week
Session 1 (40 minutes)
Run 3 minutes. Walk 2 minutes. Do 8 times.
Session 2 (28 minutes)
Run 2 minutes. Walk 2 minutes. Do 7 times.
Session 3 (35 minutes)
Run 2 minutes. Walk 3 minutes. Do 7 times.
Week 5
Session 1 (40 minutes)
Run 3 minutes. Walk 1 minute. Do 10 times.
Session 2 (30 minutes)
Run 2 minutes. Walk 1 minute. Do 10 times.
Session 3 (36 minutes)
Run 3 minutes. Walk 1 minute. Do 9 times.
Week 6
Session 1 (48 minutes)
Run 5 minutes. Walk 1 minute. Do 8 times.
Session 2 (36 minutes)
Run 2 minutes. Walk 1 minute. Do 12 times.
Session 3 (40 minutes)
Run 3 minutes. Walk 1 minute. Do 10 times.
Week 7
Session 1 (55 minutes)
Run 10 minutes. Walk 1 minute. Do 5 times.
Session 2 (40 minutes)
Run 3 minutes. Walk 1 minute. Do 10 times.
Session 3 (48 minutes)
Run 5 minutes. Walk 1 minute. Do 8 times.
Week 8 - Easy Recovery Week
Session 1 (44 minutes)
Run 10 minutes. Walk 1 minute. Do 4 times.
Session 2 (32 minutes)
Run 3 minutes. Walk 1 minute. Do 8 times.
Session 3 (42 minutes)
Run 5 minutes. Walk 1 minute. Do 7 times.
Week 9
Session 1 (58 minutes)
Run 10 minutes. Walk 1 minute. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Session 2 (44 minutes)
Run 10 minutes. Walk 1 minute. Do 4 times.
Session 3 (48 minutes)
Run 15 minutes. Walk 1 minute. Do 3 times.
Week 10
Session 1 (61 minutes)
Run 30 minutes. Walk 1 minute. Run 30 minutes.
Session 2 (44 minutes)
Run 10 minutes. Walk 1 minute. Do 4 times.
Session 3 (47 minutes)
Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 11
Session 1 (61 minutes)
Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 (44 minutes)
Run 10 minutes. Walk 1 minute. Do 4 times.
Session 3 (47 minutes)
Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 12 - Easy Week
Session 1 (50 minutes)
Run 50 minutes.
Session 2 (33 minutes)
Run 10 minutes. Walk 1 minute. Do 3 times.
Session 3 (42 minutes)
Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 13
Session 1 (40 minutes)
Run 40 minutes.
Session 2 (33 minutes)
Run 10 minutes. Walk 1 minute. Do 3 times.
Session 3
Run 10km!
