10km plan for beginners: weeks 5 - 8 | Mencap | Easy Read

10km plan for beginners: weeks 5 - 8

4 folders numbered 1 to 4 with a green circle around folder 2.

This is part 2 of a plan to help you to exercise to get ready for a 10km race.

A young man in a running starting position

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

4 folders numbered 1 to 4 with a green circle around folder 1.

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

A diary with circles around Monday and Tuesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 5: jog longer and further

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

A diary with the word Wednesday circled, a timer showing 10 minutes and a woman running.

On Wednesday, jog for 10 minutes.

A timer showing 10 minutes beside someone wearing some trainers and running.

Try to jog all of the time.

A diary with a circle around Thursday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Friday circled, a timer showing 15 minutes, a man walking and a woman running.

On Friday, walk and jog for 15 minutes.

Woman with speech bubble talking

Make sure you could still talk to someone while you move.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Sunday circled, a timer showing 20 minutes and a woman running.

On Sunday, jog for 20 minutes.

A timer showing 20 minutes beside someone wearing some trainers and running.

Jog all of the time.

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 6: jog longer and further

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

A diary with the word Tuesday circled, a timer showing 15 minutes and a woman running..

On Tuesday, jog for 15 minutes.

A man with his thumbs up.

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

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Thursday circled, a timer showing 15 minutes and a woman running.

On Thursday, jog for 15 minutes.

A timer showing 15 minutes beside someone wearing some trainers and running.

Try to jog all of the time.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Sunday circled, a timer showing 25 minutes and a woman running.

On Sunday, jog for 25 minutes.

A timer showing 25 minutes beside someone wearing some trainers and running.

Keep moving and try to jog all of the time.

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 7: move on to the next level

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

A diary with the word Tuesday circled, a timer showing 15 minutes and a woman running..

On Tuesday, jog for 15 minutes.

A man wearing a tracksuit with his thumb up.

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

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Thursday circled, a timer showing 15 minutes and a woman running.

On Thursday, jog for 15 minutes.

A timer showing 15 minutes beside someone wearing some trainers and running.

Jog all of the time.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Sunday circled, a timer showing 30 minutes and a woman running.

On Sunday, jog for 30 minutes.

A timer showing 30 minutes beside someone wearing some trainers and running.

Keep moving and try to jog all of the time.

A diary with circles around Monday and Tuesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 8: move faster

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

A diary page with the word Wednesday circled, a timer showing 15 minutes and a woman running.

On Wednesday, jog for 15 minutes.

A man smiling with his thumbs up.

Stay relaxed as you jog more.

A diary with a circle around Thursday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Friday circled, a timer showing 15 minutes and a woman running.

On Friday, jog for 15 minutes.

A lady with her thumb up.

Stay relaxed and try to keep going at the same speed all the time.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Sunday circled, a timer showing 20 minutes and a woman running.

On Sunday, run for 20 minutes.

A timer showing 20 minutes beside someone wearing some trainers and running.

Run a bit faster than you usually run, but make sure you can keep going at the same speed all the time. 

4 folders numbered 1 to 4 with a green circle around folder 3.

The next part of the plan is the 10km plan for beginners: weeks 9 - 12.