download 10 mile training plan for beginners

If you can’t run the two miles at the end of week 2, it’s a good idea to repeat weeks 1 and 2 before continuing to weeks 3 and 4. When it comes to the long Sunday runs, it’s important that you can run the distance continuously. The key is continuous movement and keeping your heart rate and breathing raised but steady. Use a combination of walking and running if you need to during the midweek sessions of weeks 1 and 2.

The first four weeks of this programme are designed to improve your level of fitness so that you can run three miles at a steady pace. Record your time and divide by 3 for average mile speed. Sunday: run continuously 40 mins and record your time and average mile speed. Repeat again once more this week with rest days in between each day of training. Sunday: go for a 3 mile (5k) continuous run and make a note of your time. Repeat this once more in the week with rest days in between each day of training. This will be a useful tool to measure your progress and improvement over the next few months. Divided by 2 this will give you your average speed per mile. On Sunday go for a 2 mile continuous run and make a note of your time at the end.

In such a case you should allow at least 6 months to train for a 10 mile race. If you cannot yet run for 3 miles continuously, or can only do so at very slow speeds (14 minute miles or slower), we recommend using our 5kms beginners training programme first, and then continuing with our 10kms beginners training programme. *To train for a 10 mile run you should already be able to run for 3 miles (5km) in 40 minutes or less without stopping, and can therefore use the following 3 month programme to build up to 10 miles.

Beginners– Training for a 10 Mile Run (3 month Programme)*

Download 10 mile training plan for beginners