Download Free “Novice How To Complete a 10km Run” Programme

Download Free “Intermediate How To Complete a 10km Run” Programme

You’ve finally plucked up the guts to run 10kms.

Completing a 10km run is a great achievement. Whilst it’s not a hectic distance, it’s not what I would consider a beginner’s distance either.

To complete a 10km run, you need a really good foundation that includes:

If you don’t feel ready, I suggest you start with the “Running Tips For Beginners” Programme that entails a:

  • 4 week “How To Start Walking” Programme
  • 4 week “How To Walk and Run” Programme
  • 6 week “How To Run for 35 minutes” Programme

In addition, you need to go through the 6 week “5k Running” Plan.

The complete beginner’s programme will take you from the couch and get you ready to complete a 10km run in 20 weeks.

That’s 5 months!

There’s no rush. Running is a lifestyle. You have your entire life to complete your first 10km run. Most importantly, I want you to enjoy it and stay injury free.

If you are a novice, I have a Novice 10km programme for you that focuses on endurance and strength.

If you’ve completed a 10km run in the past 3 weeks and would like to improve, I have an Intermediate programme that focuses on endurance, strength and speed.

Below are some important considerations. Please go through each one of them before you start the programme.

The plan includes the following important tips and considerations:

  • Getting a medical check-up
  • Setting realistic goals
  • Running comfortably
  • Not worrying about speed
  • Running through pain
  • Sticking to the programme
  • Scheduling time into your diary
  • Gearing up appropriately
  • Drinking enough water
  • Warming up
  • Building a solid support system
  • Making it exciting
  • Making safety a priority
  • Running on a good surface
  • Tracking your progress
  • Stretching

Download Free “Novice How To Complete a 10km Run” Programme

Download Free “Intermediate How To Complete a 10km Run” Programme