10km plan for beginners: weeks 13 - 16

This is part 4 of a plan to help you to exercise to get ready for a 10km race.

It is for people who are new to running, or who have not done much running before.

You can read part 1 of the plan at https://www.mencap.org.uk/easyread/10km-plan-beginners 

You can read part 2 of the plan at https://www.mencap.org.uk/easyread/10km-plan-beginners-weeks-5-8 

You can read part 3 of the plan at https://www.mencap.org.uk/easyread/10km-plan-beginners-weeks-9-12 

On Monday, jog for 15 minutes. 

You ran for a long time yesterday, so jog slowly today. 

On Tuesday jog for 20 minutes if you want to. 

If you are too tired to jog, you do not need to exercise for the race today. 

You do not need to exercise for the race on Wednesday. 

On Thursday, jog for 30 minutes. 

Keep going at the same speed all the time. 

You do not need to exercise for the race on Friday and Saturday. 

On Sunday, jog for 60 minutes. 

This is your last long run before the race.

Keep going at the same speed all the time. 

You do not need to exercise for the race on Monday. 

On Tuesday, jog for 25 minutes. 

Keep going at the same speed all the time. 

You do not need to exercise for the race on Wednesday. 

On Thursday, run for 20 minutes. 

Run as fast as you can for this short run. 

You do not need to exercise for the race on Friday and Saturday. 

On Sunday, jog for 55 minutes. 

Exercise somewhere different.  You could try a different route, or walk and jog in a park.  

You do not need to exercise for the race on Monday and Tuesday.

On Wednesday, jog for 20 minutes. 

You do not need to exercise for the race on Thursday. 

On Friday, jog for 25 minutes. 

Relax and keep going at the same speed all the time. 

You do not need to exercise for the race on Saturday. 

On Sunday, jog for 45 minutes. 

Remember that you need to run for 45 minutes and try to keep going at the same speed all the time.  

You do not need to exercise for the race on Monday. 

On Tuesday, jog for 20 minutes. 

Relax and keep going at the same speed all the time. 

You do not need to exercise for the race on Wednesday. 

On Thursday, jog for 15 minutes. 

Make sure you jog up and down hills and slopes. 

You do not need to exercise for the race on Friday. 

On Saturday, jog for 10 minutes. 

Stay relaxed and go at a speed that is easy for you. 

On Sunday, take part in the race.  

Stay relaxed and enjoy the day.  

Well done for doing so much in a few weeks!