Written by Toni Teggin
If you have decided to complete the VHI Women’s Mini-Marathon this year, or indeed any 10km, we will be updating our blog page every week with training programmes, tips and useful information for any novice runner or walker.
Below is the first 4 weeks of your beginners 0-10km training programme. Before beginning this or any training programme it is important to consult with your doctor. Make sure you are wearing comfortable clothes, runners with good support, and take breaks when you need to.
The programme is designed to gradually build you from no running experience up to running 10km. If you would prefer to walk the mini-marathon, then the programme below can still be followed by changing the run sections to a fast walk.
0-10km Training Programme
Week 1
- Day 1: Run 1min / Walk 1min } repeat X 5
- Run 2mins / Walk 2mins } repeat X 2
- Day 2: Run 2mins / Walk 2mins } repeat X 6
- Day 3: Run 2mins / Walk 2mins } repeat X 8
Week 2
- Day 1: Run 3mins / Walk 2mins } repeat X 6
- Day 2: Run 3mins / Walk 2mins } repeat X 8
- Day 3: Run 4mins / Walk 2mins } repeat X 6
Week 3
- Day 1: Run 5mins / Walk 2mins } repeat X 5
- Day 2: Run 5mins / Walk 2mins } repeat X 5
- Day 3: Run 6mins / Walk 1min } repeat X 5
Week 4
- Day 1: Run 8mins / Walk 1min } repeat X 3
- Day 2: Run 10mins / Walk 1min } repeat X 3
- Day 3: Run 8mins / Walk 1min } repeat X 3
