10km plan for beginners: weeks 9 - 12 | Mencap | Easy Read

10km plan for beginners: weeks 9 - 12

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

This is part 3 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

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

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

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

Week 9: run for a longer time

On Monday, jog for 10 minutes.

A woman running.

You ran fast yesterday, so jog slowly today.

A diary with the words Tuesday and Wednesday circled and a cross beside a man crouched ready to run.

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

Stay relaxed and 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 Friday and Saturday.

A diary page with the word Sunday circled, a timer showing 35 minutes and a woman running.

On Sunday, jog for 35 minutes.

A timer showing 35 minutes and a pair of legs running.

Remember that you need to jog for 35 minutes and try to keep going at the same speed all 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 10: run for a longer time

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

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

On Tuesday, jog for 20 minutes.

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

Keep moving 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 page with the word Thursday circled, a timer showing 15 minutes and a boy running.

On Thursday, run for 15 minutes.

A boy running with movement marks by his arm and feet.

Run as fast as you can for this short run.

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 page with the word Sunday circled, a timer showing 40 minutes and a woman running.

On Sunday, jog for 40 minutes.

A timer showing 40 minutes and a pair of legs 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 11: run for a longer time

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

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

On Tuesday, jog for 20 minutes.

A man wearing a tracksuit with his thumb up.

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

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 20 minutes and a woman running.

On Thursday, jog for 20 minutes.

A timer showing 10 minutes and a woman running.

Jog at a relaxed speed for 10 minutes.

A boy running with movement marks by his arm and feet and a timer showing 30 seconds.

Then run as fast as you can for 30 seconds.

A timer showing 10 minutes and a woman running.

Jog at a relaxed speed for another 10 minutes.

A boy running with movement marks by his arm and feet and a timer showing 30 seconds.

Then run as fast as you can for another 30 seconds.

A diary with the word Friday circled and a cross beside a man crouched ready to run.

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

A diary page with the word Saturday circled, a timer showing 45 minutes and a woman running.

On Saturday, jog for 45 minutes.

A person running in front of some trees.

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

A diary with the word Sunday circled and a cross beside a man crouched ready to run.

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

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

Week 12: be your best 

On Monday, jog for 20 minutes.

A man in a tshirt smiling.

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

A diary with the words Tuesday and Wednesday circled and a cross beside a man crouched ready to run.

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

A diary page with the word Thursday circled, a timer showing 20 minutes and a boy running.

On Thursday, run for 20 minutes.

A boy running with movement marks by his arm and feet.

Run as fast as you can for this short run.

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 page with the word Sunday circled, a timer showing 50 minutes and a woman running.

On Sunday, jog for 50 minutes.

A timer showing 50 minutes with a green arrow around the outside of the timer and a pair of legs running.

Jog all of the time.

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

The next part of the plan is the 10km plan for beginners: weeks 13 - 16.