10km running plan for beginners Easy Read

This plan will help you to exercise to get ready for a 10km race.  

Some people might call it a 10k race. 

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

In the plan, you will need to walk, jog and run.

A jog is when you run slowly. 

We have a different plan for people who can run. 

You will need to start to use the plan 16 weeks before you take part in your 10km race. 

The plan is in 4 parts.

This part of the plan tells you how to exercise in weeks 1 - 4.

In the plan, the 10km race is on a Sunday.

If your 10km race is on a different day of the week, you might want to change the days of the exercises. 

On Monday, walk and jog for 10 minutes. 

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

If you are finding it easy to walk and would be able to talk to someone, start to jog.

If you are out of breath and could not talk to someone when you jog, go back to a walk.

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

On Thursday, walk and jog for 10 minutes. 

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

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

On Sunday, walk and jog for 15 minutes.

Keep moving and try to jog as much as you can in the 15 minutes.

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

On Tuesday, walk and jog for 10 minutes.  

Try to jog for longer in the 10 minutes. 

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

On Thursday, walk and jog for 10 minutes. 

Make sure you walk and jog up and down hills and slopes. 

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

On Sunday, walk and jog for 15 minutes. 

Try to jog for longer in the 15 minutes. 

Well done! You have run 3 times this week. 

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

On Tuesday, walk and jog for 10 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 Wednesday. 

On Thursday, jog for 10 minutes. 

Try to jog all of the time. 

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

On Sunday, jog for 15 minutes. 

Try to jog all of the time. 

On Monday, jog for 10 minutes. 

This is the first time you have run 2 days in a row.  Stay relaxed and go at a speed that is easy for you. 

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

On Thursday, jog for 10 minutes. 

Try to jog all of the time. 

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

On Sunday, jog for 15 minutes. 

Try to jog all of the time. 

The next part of the plan is the 10km plan for beginners: weeks 5 - 8.