BUPA 10 KM TRAINING PROGRAMME BEGINNERS

BUPA10KMTRAININGPROGRAMME

WEEK 8
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
(TAPER WEEK)

DAY 1 Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day

Run 15 min Run 18 min

Run 30 min Run 30 min Run 30 min Run 30 min Run 45 min Run 45 min
DAY 2 Walk 1 - 2 min Walk 1 - 3 min
continuously continuously continuously continuously continuously continuously
Run 15 min Run 18 min

DAY 3 Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day

Run 15 min Run 18 min

Run 30 min Run 30 min Run 40 min Run 40 min Run 45 min Run 30 min
DAY 4 Walk 1 - 2 min Walk 1 - 3 min
continuously continuously continuously continuously continuously continuously
Run 15 min Run 18 min

DAY 5 Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day

DAY 6 Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day

R 10k
Run 10km
Run 2 miles Run 5km (or 3 miles) Run 3 miles Run 4 miles (approximately 6
Run 40 to 45 min Run 50 min
DAY 7 continuously. Record continuously. Record continuously. Record continuously. Record miles) continuously. 10 km race.
continuously continuously
your time here: your time here: your time here: your time here: Record your time
here:

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