Ten kilometres (6.1 miles) is the most popular race distance in the UK, so you’ll find plenty of races to choose from once you’re ready for the challenge. You should be able to run for 20-30 minutes comfortably before embarking on this six-week 10km training programme, which, as well as getting you up to the requisite mileage, includes sessions to help you increase your pace.
How to follow the programme successfully:
• Start each session with a warm-up and finish with a warm-down.
• Take a rest day between runs.
• If you are finding the programme easy, there is an optional extra session on Fridays — you could add this in every week, or do it on alternate weeks.
• Skip ahead a week if you are finding the programme too easy; if it’s too challenging, repeat a week. It’s important to progress at your own pace.
• Try to include a cross-training session once a week (Thursday) to give your joints a break from running and to add variety.
• Don’t ignore the easier week leading up to your race. This gives your body a chance to recover, so that you perform well on the day.
Find a race:
• The BUPA Great Run series includes 10km races throughout the year (bupa.co.uk)
• The Run 10k series takes place at stunning venues across the UK to raise money for Cancer Research UK (cancerresearchuk.org/10k).
Table: a six-week plan to stretch your fitness
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