Learn to Run 10 km Stronger
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!
