Training Plans

So, you think you have what it takes to run a 10K? Great - but you will need to do some training. Here you will find some training plans ideal for all levels of ability.  Trust us, you won’t regret it... you’ll run or jog through stunning scenery, you’ll make new friends, get in the shape of your life, and raise vital funds for our chosen charity.  At this stage you’re probably thinking that reaching the start line, let alone the finish, is a pretty scary prospect. Relax! Just follow our 0-10K training plan and not only will you be proud of what you can achieve, you might even have fun along the way!

Beginners training plan - 0-10K in 12 weeks
Advanced training plan - Your best 10K in 6 weeks

Below are some guidelines for you to follow when you start training to keep you safe and injury free.

Best fit first
Don’t be tempted to bag a bargain, or splash out on the most expensive trainers in your nearest high-street sports shop. Take time to find a specialist running shop (they usually have fairly obvious names), and don’t be scared to go in. They’ll be happy to help you find the right pair of shoes for your running style, which could be the difference between finishing your run or limping home injured after one outing.

Pace against time
If you’re new to running, it’s easy to sprint off at top speed, only to be ready for a sit-down after two minutes. So take it easy – run at a comfortable pace, or alternate running and walking, gradually cutting down the walk breaks. You should be able to keep up a conversation all the way round.

Hot and cold
A good warm-up is important. Start every run with five minutes of brisk walking, and when you finish running, walk around to cool down gradually. It’s best to stretch after your cool down - if you try to stretch before a run, your muscles will be colder and more prone to damage.

No gain from pain
Running has a bad reputation when it comes to causing injuries, but most running injuries are self-inflicted: we run too far, too fast, too soon or too often. Aching after a run is normal, limping isn’t. If you can’t run steadily without pain, take a break for a day or two, until the pain’s gone.

Eat, drink and be merry
Eating plenty of the right foods (vegetables, fruit, lean protein and wholegrain carbohydrates) and drinking plenty of water will help you to enjoy running. Sadly, doughnuts are no better for runners than they are anyone else – so save the cakes for the odd after-race treat, as any 'excess baggage' you have will slow you down on event day.

Body work
While running is great for burning fat, it won’t flatten your tummy or tone your arms. For total body fitness, add some strengthening, toning and stretching exercises after your runs.