Are you a runner beginner and want to challenge yourself? Follow this running program to be able to run 10 km.
Monday: Rest
Tuesday: Gentle running 3 minutes, walking 2 minutes. For a total of 30 minutes.
Wednesday: Rest
Thursday: 2 km gentle run
Friday: Rest
Saturday: Jog as slowly as you can for a total of 20 minutes
Sunday: Rest
Monday: Rest
Tuesday: 2km interval run (run 1 minute fast, rest 1 minute, repeat 8-10 times)
Wednesday: Rest
Thursday: 3 km gentle run
Friday: Rest
Saturday: Jog as slowly as you can for a total of 30 minutes
Sunday: Rest
Monday: Rest
Tuesday: 3 km run with hill training (run up hill, jog down, repeat 5-6 times)
Wednesday: Rest
Thursday: 5 km gentle run
Friday: Rest
Saturday: Jog as slowly as you can for a total of 40 minutes
Sunday: Rest
Monday: Rest
Tuesday: 4 km interval run (run 2 minutes fast, rest 1 minute, repeat 6-8 times)
Wednesday: Rest
Thursday: 6 km gentle run
Friday: Rest
Saturday: Jog as slowly as you can for a total of 50 minutes
Sunday: Rest
Monday: Rest
Tuesday: 8 km gentle run
Wednesday: Rest
Thursday: 9 km gentle run
Friday: Rest
Saturday: 10 km gentle run
Sunday: Rest
Tip: In addition to running, you can also do some weight training to strengthen the muscles in your legs and torso. Stretching and foam rolling can also help reduce the risk of injury and increase recovery. Be sure to rest and give your body time to recover between training sessions.
