12 week Beginners training plan

  Mon  Tue Wed Thurs Fri Sat Sun
Week 1   Run 15min easy   Walk 5min brisk, run 15min easy, walk 5min brisk.   Run 25min easy, walk 5min brisk  
Week 2   Walk 5min brisk, run 20min easy, walk 5min brisk   Run 15min easy   Run 25min easy  
Week 3   Run 20min easy   Run 20min easy, walk 5 min a bit faster, 5min walk   Run 30min easy  
Week 4    Run 20min easy   Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk.    Run 35min easy  
Week 5   Run 20min easy   Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk.    Run 40min easy  
Week 6   Run 25min easy   Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy.   Run 45min easy  
Week 7   Run 25min easy    Run 10min easy. (4min tempo running, 3min walk/jog recovery) x3. Run 10min Saturday Run 50min easy     Run 50min easy  
Week 8    Run 30min easy   10 mins easy jog: Hill: 5x30secs up hill, jog/walk down to recover. 10mins Saturday Run 55mins easy    Run 55mins easy   
Week 9   Run 30min easy     10 mins easy jog, (5mins tempo running, 3min walk/jog recovery) x4, 10mins Saturday Run 60mins easy    Run 60mins easy  
Week 10   Run 25min easy     10 mins easy jog: Hill: 8x30secs up hill, jog/walk down to recover. 10mins Saturday Run 60mins easy   Run 60mins easy   
Week 11    Run 20min easy   10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. 10mins easy running     Run 55mins easy  
Week 12 Rest day  Run 15min easy  10 mins easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running Rest day  10mins easy run  Rest day Event Day – good luck! 

Taking it Easy

On ’rest’ days try to be active, walk a few bus stops or take the stairs. All the little things will help towards your overall training. Aim to complete the recommended activity twice a week but ensure you adapt it around your work and home life. Exercise on the days of the week that are most convenient for you. As a beginner, do not exercise on consecutive days, always try to leave at least one day between training sessions.


This is a strategy for many new runners and involves breaking up the 10K into periods of running and walking. For example, 8min run – 2min walk repeated.


During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any run feels easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.


These are the bread and butter of your training, the ’miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.


Running at ’threshold’ pace is about running under ’controlled discomfort’ and is great for improving your running performance. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ’threshold’ pace and this will change the fitter, stronger and faster you get.