Week 6 Rest 30 mins easy Rest 5 mins walk Rest Rest Longer run: – 10th running which for 3 mins, 40 mins September could be run for 9 walk for 1 min x mins walk for 1 min 8. Brisk 5 mins x 3.Brisk 5 mins walk to cool walk to cool down down & stretch. and stretch. Week 8 Rest 35 mins easy Rest 5 mins walk Rest Rest Longer run: 17th running which mins easy 60 mins September could be run for 10 running. Brisk 5 mins, walk for 2 mins walk to cool mins x 3 (36 mins!). down & stretch. Brisk 5mins walk to cool down and stretch. Week 9 Rest 30 mins easy Rest 5 mins brisk walk Rest Rest Longer run: 24th running. Brisk for 5 mins, 30 mins –run September 5mins walk to cool walk for 1 min x down and stretch. 4. Brisk 5 mins walk to cool down & stretch. Week 10 Rest 20 mins easy Rest 5 mins warm up Rest Rest Standalone 1st October running. Easier easy running for 10km 5mins to cool down 15 minutes. 5 & then stretch. minutes cool down & then stretch.
Week 6 10th September Rest 30 mins easy running which could be run for 9 mins walk for 1 min x 3.Brisk 5 mins walk to cool down and stretch. Rest 5 mins walk for 3 mins, walk for 1 min x 8. Brisk 5 mins walk to cool down & stretch. Rest Rest Longer run: 40 mins Week 8 17th September Rest 35 mins easy running which could be run for 10 mins, walk for 2 mins x 3 (36 mins!). Brisk 5mins walk to cool down and stretch. Rest 5 mins walk mins easy running. Brisk 5 mins walk to cool down & stretch. Rest Rest Longer run: 60 mins Week 9 24th September Rest 30 mins easy running. Brisk 5mins walk to cool down and stretch. Rest 5 mins brisk walk –run for 5 mins, walk for 1 min x 4. Brisk 5 mins walk to cool down & stretch. Rest Rest Longer run: 30 mins Week 10 1st October Rest 20 mins easy running. Easier 5mins to cool down & then stretch. Rest 5 mins warm up – easy running for 15 minutes. 5 minutes cool down & then stretch. Rest Rest Standalone 10km
standalone_10km_beginner_8_week__training_plan.docx