THE 10 KM RUN TRAINING SCHEDULE.

SO now that you can run a full 5km, you want to run a full 10 km.

The only difference with the schedules here is that a 5km training is there to get you up and running. A 10 km training schedule takes that body knowledge and applies it to a longer distance regardless of speed.

After the last week, pick up the pace and test your ability to speed up and slow down. The best runners pace themselves. The trick is to be able to last and if you’ve come this far, you can go farther than you realize.

Week  1 Run  30 minutes. Run  30 minutes. Run  30 minutes.
Week  2 Run 30 minutes.

Walk 5 minutes.

Run 30 minutes.

Walk 5 minutes.

Run 30 minutes.

Walk 5 minutes.

Week  3 Run 35 minutes. Run 35 minutes. Run 35 minutes.
Week  4 Run 35 minutes.

Walk 5 minutes.

Run 35 minutes.

Walk 5 minutes.

Run 35 minutes.

Walk 5 minutes.

Week  5 Run 40 minutes. Run 40 minutes. Run 40 minutes.
Week  6 Run 40 minutes.

Walk 5 minutes.

Run 40 minutes.

Walk 5 minutes.

Run 40 minutes.

Walk 5 minutes.

Week  7 Run 45 minutes.

Walk 5 minutes.

Run 45 minutes.

Walk 5 minutes.

Run 45 minutes.

Walk 5 minutes.

Week  8 Run  50 minutes. Run  50 minutes. Run  50 minutes.
Week  9 Run 50

minutes.

Walk  5 minutes.

Run 50

minutes.

Walk  5 minutes.

Run 50

minutes.

Walk  5 minutes.

Week  10 Run 60 minutes. Run  25 minutes/walk 3 minutes . Run  25 minutes/walk 3 minutes .
Week  11 Run  30 minutes Run 60 minutes. Run 60 minutes.

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