Learn to Run 10km

The Tears to Hope Society is proud to provide a 13 week training program through ISPARC (Indigenous Sport, Physical Activity & Recreation Council). This training schedule is for the runner who has completed the LearnToRun5K or LearnToRun10K or you're already running 2 to 3 times a week on your own. Following this schedule, you should feel more confident running while learning to run a little faster.

WEEK 1

Session 1 (44 min)

Warm up: Run slow and easy 10 minutes

Brisk run 3 minutes. Recovery run 2 minutes

Brisk run 2 minutes. Recovery run  2 minutes

Brisk run 1 minute. Recovery run 1 minute.

Do this combination 2 times.

Cool-down: Run slow and easy 10 minutes

(Noe: brisk running means you should not be able to speak any more than 2 sentences at one time. Any more and you’re going too slow, any less and you’re going too fast.)

 

Session 2 (30 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (35 minutes)

Warm-up: Run slowly and easy 5 minutes

Run 25 minutes

Cool-down: Run slow and easy 5 minutes

WEEK 2

 

Session 1 (44 minutes)

Warm-up: Run slow and easy 10 minutes

Brisk run 2 minutes. Recovery run 2 minutes.

Do this combination 6 times

Cool-down: Run slow and easy 10 minutes

Session 2 (30 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (40 minutes)

Warm-up: Run slow and easy 5 minutes

Run for 30 minutes

Cool-down: Run slow and easy 5 minutes

WEEK 3

 

Session 1 (50 minutes)

Warm-up: Run slow and easy 10 minutes

Brisk run 1 minute. Recovery run 2 minutes

Do this combination 10 times

Cool-down: Run slow and easy 10 minutes

Session 2 (30 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (45 minutes)

Warm-up: Run slow and easy 5 minutes

Run 35 minutes

Cool-down: Run slow and easy 5 minutes

 

WEEK 4- Easy Recover Week

 

Session 1 (45 minutes)

Warm-up: Run slow and easy 10 minutes

Easy 25 minute run

Cool-down:Run slow and easy 10 minutes

Session 2 (30 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (40 minutes)

Warm-up: Run slow and easy 5 minutes

Run 30 minutes

Cool-down: Run slow and easy 5 minutes

 

WEEK 5

Session 1 (55 minutes)

Warm-up: Run slow and easy 10 minutes

Brisk run 5 minutes. Recovery run 2 minutes

Do this combination 5 times

Cool-down: Run slow and easy 10 minutes

Session 2 (30 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (40-50 minutes)

Warm-up: Run slow and easy 5 minutes

Run 30-40 minutes as you feel

Cool-down: Run slow and easy 5 minutes

WEEK 6

Session 1 (60 minutes)

Warm-up: Run slow and easy 10 minutes

40 minutes change of pace Fartlek as you feel

Cool-down: Run slow and easy 10 minutes

Session 2 (30-40 minutes)

Warm-up: Run slow and easy 5 minutes

Run20-30 minutes as you feel

Cool-down: Run slow and easy 5 minutes

Session 3 (40-50 minutes)

Warm-up: Run slow and easy 5 minutes

Run 30-40 minutes as you feel

Cool-down: Run slow and easy 5 minutes

WEEK 7- Over half way!

 

Session 1 (Approximately 50 minutes or 5K)

Warm-up: Run slow and easy 10 minutes

30 minutes or 5km run

Cool-down: Run slow and easy 10 minutes

Session 2 (30-40 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20-30 minutes as you feel

Cool-down: Run slow and easy 5 minutes

 

Session 3 (50-60 minutes)

Warm-up: Run slow and easy 5 minutes

Run 40-50 minutes as you feel

Cool-down: Run slow and easy 5 minutes

 

WEEK 8- Easy Recovery Week

Session 1 (60 minutes)

Warm-up: Run slow and easy 10 minutes

Easy 40 minute run

Cool-down: Run slow and easy 10 minutes

Session 2 (30-40 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (50-60 minutes)

Warm-up: Run slow and easy 5 minutes

Run 30 minutes as you feel

Cool-down: Run slow and easy 5 minutes

WEEK 9

 

Session 1 (65 minutes)

Warm-up: Run slow and easy 5 minutes

Brisk run 5 minutes. Recover run 2 minutes.

Brisk run 3 minutes. Recover run 2 minutes.

Brisk run 1 minutes. Recover run 2 minutes.

Do this combination 3 times

Cool-down: Run slow and easy 5 minutes

Session 2 (30-40 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20-30 minutes as you feel

Cool-down: Run slow and easy 5 minutes

Session 3 (50-60 minutes)

Warm-up: Run slow and easy 5 minutes

Run40-50 minutes as you feel

Cool-down: Run slow and easy 5 minutes

 

WEEK 10

Session 1 (70 minutes)

Warm-up: Run slow and easy 10 minutes

Brisk run 3 minutes. Recovery run 2 minutes.

Do this combination 10 times.

Cool-down: Run slow and easy 10 minutes

Session 2 (30-40 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20-30 minutes as you feel

Cool-down: Run slow and easy 5 minutes

Session 3 (50-60 minutes)

Warm-up: Run slow and easy 5 minutes

Run 40-50 minutes as you feel

Cool-down: Run slow and easy 5 minutes

WEEK 11

 

Session 1 (65-75 minutes)

Warm-up: Run slow and easy 10 minutes

Find a hill that has an incline of approximately 25 degrees. Brisk run 1 minute uphill, slow and easy recover back down hill. Do this 10 times. Using the same hill. You will do a 30 second brisk run up hill, slow and easy run back down hill. Do this 8 times.

Cool-down: Run slow and easy 10 minutes

 

NO HILL OPTION

Warm-up: Run slow and easy 10 minutes

Brisk run 2 minutes. Recovery run 2 minutes.

Do this combination 8 times.

Brisk run 1 minutes. Recovery run 2 minutes.

Do this combination 8 times.

Cool-down: Run slow and easy 10 minutes

 

Session 2 (40-50 minutes)

Warm-up: Run slow and easy 5 minutes

Run 30-40 minutes

Cool-down: Run slow and easy 5 minutes

Session 3 (50-60 minutes)

Warm-up: Run slow and easy 5 minutes

Run 40-50 minutes

Cool-down: Run slow and easy 5 minutes

 

WEEK 12- Easy Recovery Week

Session 1 (60 minutes)

Warm-up: Run slow and easy 10 minutes

Easy 40 minute run

Cool-down: Run slow and easy 10 minutes

Session 2 (30-40 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20-30 minutes

Cool-down: Run slow and easy 5 minutes

 

Session 3 (40-50 minutes)

Warm-up: Run slow and easy 5 minutes

Run 30-40 minutes

Cool-down: Run slow and easy 5 minutes

 

WEEK 13- FINAL WEEK!

Session 1 (44 minutes)

Warm-up: Run slow and easy 10 minutes

Brisk run 3 minutes. Recovery run 2 minutes.

Brisk run 2 minutes. Recovery run 2 minutes.

Brisk run 1 minutes. Recovery run 2 minutes.

Do this combination 2 times

Cool-down: Run slow and easy 10 minutes

 

Session 2 (30 minutes)

Warm-up: Run slow and easy 5 minutes

Run 20 minutes

Cool-down: Run slow and easy 5 minutes

Session 3- 10km Event!

Run as you feel, have fun and take care not to start too quickly.

CONGRATULATIONS!