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The Zest Challenge: learn to run 10K training plan

Follow this 10K training plan alongside Zest's Kate - and you can run your first race in 10 weeks too

Posted: 2 September 2010
by kate langrish

WEEK ONE

Monday: Walk 20 mins (effort level 2 to 4)

Tuesday: Rest

Wednesday: Run 5 mins (effort level 5), walk 3 mins (effort level 2). Repeat once more (Total: 16 mins)

Thursday: Rest

Friday: Run 7 mins (effort level 2), walk 2 mins (effort level 2). Repeat once more (Total: 18 mins)

Saturday: Rest

Sunday: Run 15 mins (effort level 5)

WEEK TWO

Monday: Walk 30 mins (effort level 2 to 4)

Tuesday: Rest

Wednesday: Run 10 mins (effort level 5), walk 2 mins (effort level 2 to 4). Repeat once more (Total: 24 mins)

Thursday: Rest

Friday: Run 7 mins (effort level 2 to 4), walk 2 mins (effort level 2 to 4). Repeat once more (Total: 18 mins)

Saturday: Rest

Sunday: Run 20 mins (effort level 5)

WEEK THREE

Monday: Walk 30 mins (effort level 4)

Tuesday: Rest

Wednesday: Run 15 mins (effort level 6)

Thursday: Rest

Friday: Run 10 mins (effort level 5), walk 3 mins (effort level 4). Repeat once more (Total: 26 mins)

Saturday: Rest

Sunday: Run 25 mins (effort level 5)

WEEK FOUR

Monday: Run 15 mins (effort level 5)

Tuesday: Rest

Wednesday: Run 20 mins (effort level 5)

Thursday: Rest

Friday: Run 15 mins (effort level 7)

Saturday: Rest

Sunday: Run 30 mins (effort level 5)

WEEK FIVE

Monday: Run 20 mins (effort level 5)

Tuesday: Rest

Wednesday: Run 20 mins (effort level 7)

Thursday: Rest

Friday: Run 25 mins (effort level 5 to 6)

Saturday: Rest

Sunday: Run 35 mins (effort level 5)

WEEK SIX

Monday: Walk 40 mins (effort level 3 to 4)

Tuesday: Rest

Wednesday: Run 5 mins (effort level 5), then repeat the following 5 times: run 1 min (effort level 8 to 9), walk 1 min (effort level 2) (Total: 15 mins)

Thursday: Rest

Friday: Run 25 mins (effort level 5 to 6)

Saturday: Rest

Sunday: Run 40 mins (effort level 5)

WEEK SEVEN

Monday: Run 20 mins (effort level 5)

Tuesday: Rest

Wednesday: Run 5 mins (effort level 5), then repeat the following 6 times: run 1 min (effort level 8 to 9), walk 1 min (effort level 3 to 4) (Total: 17 mins)

Thursday: Rest

Friday: Run 20 mins (effort level 7)

Saturday: Rest

Sunday: Run 45 mins (effort level 5)

WEEK EIGHT

Monday: Walk 40 mins (effort level 4)

Tuesday: Rest

Wednesday: Run 5 mins (effort level 5), then repeat the following 8 times: run 1 min (effort level 8 to 9), walk 1 min (effort level 4) (Total: 21 mins)

Thursday: Rest

Friday: Run 30 mins (effort level 5 to 6)

Saturday: Rest

Sunday: Run 50 mins (effort level 5)

WEEK NINE

Monday: Run 25 mins (effort level 5)

Tuesday: Rest

Wednesday: Run 5 mins (effort level 5), then repeat the following 8 to 10 times, depending on what you can manage: run 1 min (effort level 8 to 9), run 1 min (effort level 5) (Total: 21 to 25 mins)

Thursday: Rest

Friday: Run 20 mins (effort level 7)

Saturday: Rest

Sunday: Run 60 mins (effort level 5)

WEEK TEN

Monday: Run 30 mins (effort level 5)

Tuesday: Rest

Wednesday: Run 20 mins (effort level 7)

Thursday: Rest

Friday: Rest

Saturday: Rest

Sunday: 10K RACE! (effort level 5 to 6)

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10k, beginner, challenge, running, team zest, training plan
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Related Content

Challenge blog: 8 Sep - Running to the beat
Challenge blog: 28 Sep - Spanner in the works
Challenge blog: 21 Sep - Getting to grips with a warm up
Running training: your complete guide
10 weeks to a 10k

Discuss this story


Clare Farmer
This is really helpful, I need a little bit of direction on the running (or rather beginning to run) front - thanks Zest!

Posted: 09/09/2010 at 16:17


amanda walker
i need some advice on how to regulate my breathing, i always end up out of breath really quickly and this puts me off running

Posted: 21/09/2010 at 13:21


James Hal
thanks for sharing that. It's really a helpful information. If anyone wish to collect DVDs and E-Books for each level of running program, just have a look on that http://www.runlovin.com/

Posted: 10/04/2012 at 10:51

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