Training Plans

Novice 10k Training Programme

This is ideal for someone who does little or no running. It is a 12 week programme and by completing it will ensure that you run the whole 10k but not only that you will be able to enjoy it. It would be wise before you start to have a check up with your Doctor just to ensure that your health is OK.

Intermediate 10k Training Programme

This programme is one step up from the beginner and is aimed at the runner who runs on a fairly regular basis but needs some structure in their programme to enable them to progress with their running and slowly improve their run times and subsequently their enjoyment!

Improver 10k Training Programme

This is aimed at the more experienced runner, someone who enters races regularly and now wants to take it to the next level. You will need to be disciplined and consistent with your training to get the best out of this programme and make it work for you.

A Simple 6 Step Stretching Routine

This six step – stretch routine will keep you flexible in all your main running muscles. Follow it after every run, or once or twice a week – it depends on how naturally flexible you are.


A few simple rules to remember

  • Do not stretch cold muscles. It is far better to stretch after a run than before.
  • Do stretch lightly before speedwork, after a 10 minute warm up.
  • Ease into each stretch: do not bounce or force it.
  • Before speedwork, hold each stretch for 10 — 15 seconds.
  • After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.