If you're new to running and don't know how to start training, you could follow this 12 week 10K training programme.
The programme is offered as a suggestion only and we can't assume any responsiblity for the use of this schedule. You should always consult your doctor before starting any vigorous training programme such as this.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 1 | 1 | off | 1 | off | 2 | off |
| Week 2 | 1.5 | 1 | off | 1.5 | off | 2 | off |
| Week 3 | 2 | 1 | off | 2 | off | 3 | off |
| Week 4 | 2.5 | 2 | off | 2 | off | 3 | off |
| Week 5 | 2 | 3 | off | 2 | off | 4 | off |
| Week 6 | 3.5 | 2 | off | 3.5 | off | 4 | off |
| Week 7 | 4 | 3 | off | 4 | off | 5 | off |
| Week 8 | 4 | 3 | off | 4 | off | 5 | off |
| Week 9 | 3 | 5 | off | 3 | off | 6 | off |
| Week 10 | 3 | 5 | off | 4 | off | 7 | off |
| Week 11 | 3 | 5 | off | 3 | off | 6 | off |
| Week 12 | 3 | off | 5 | off | 4 | off | 10K |
2012 UKA Race Permit applied for
E: racesecretary@thamesrun.co.uk
© Thames Run Committee 2012. All rights reserved.
