9 WEEK BEGINNER
10KM TRAINING PROGRAM

next week >

WEEK 1

Before you start ensure you have the right gear – That means a good supportive bra and just as important a good pair of running shoes to help prevent injury.

MONDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 2.5km. Finish up with a 5 minute cool down walk.

TUESDAY

REST DAY

WEDNESDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 3km. Finish up with a 5 minute cool down walk.

THURSDAY

REST DAY

FRIDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 2.5km. Finish up with a 5 minute cool down walk.

SATURDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 5.5km. Finish up with a 5 minute cool down walk.

​Well done on completing your 1st week of training!

SUNDAY

REST DAY

THE WEEKS

week 1

week 2

week 3

week 4

week 5

week 6

week 7

week 8

week 9

---