Run for Charity 10K Training Plan

“Run for charity recommends that you allow yourself at least 24 Weeks to train for a marathon. Our training plans are designed for beginners who have little to no running experience, we also recommend that you consult your doctor before you start any training plan. Especially if you haven’t exercised for a while or if you have any existing health issues.”

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 120 minute gentle runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 5 setsRestGentle walk followed by full body stretches1km run & 1km walkRest
Week 222 minute gentle runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 6 setsRestGentle walk followed by full body stretches1.5kn run & 1.5km walkRest
Week 324 minute gentle runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 7 setsRestGentle walk followed by full body stretches2km run & 2km walkRest
Week 426 minute gentle runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 9 setsRestGentle walk followed by full body stretches3km runRest
Week 526 minute gentle runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 10 setsRestGentle walk followed by full body stretches4km runRest
Week 628 minute gentle runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 5 setsRestGentle walk followed by full body stretches5km runRest
Week 730 minute gentle runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 6 setsRestGentle walk followed by full body stretches6km runRest
Week 832 minute gentle runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 7 setsRestGentle walk followed by full body stretches7km runRest
Week 934 minute gentle runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 8 setsRestGentle walk followed by full body stretches8km runRest
Week 1036 minute gentle runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 9 setsRestGentle walk followed by full body stretches9km runRest
Week 1138 minute gentle runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 10 setsRestGentle walk followed by full body stretches10km runRest
Week 1240 minute gentle runRestSpeed training = Run 3 minute, sprint 15 seconds, walk 1 minute x 5 setsRestGentle walk followed by full body stretches11km runRest
Race week30 minute gentle runRest20 minute light runRestGentle walk followed by full body stretchesRace dayRest