Well done on setting a 10km running goal for yourself!
This 8 week program must be used as a guide to help you achieve 10km. You should always listen to your body and don’t ignore any niggles that might arise as you put your body through its paces. We strongly recommend that you follow the strength and flexibility programmes included in the package. This will give you the best chance of staying on track and ultimately achieving what you set out to do.
The prescription here is time based and not distance. Your body doesn’t know how far you are running; only how long it is running for. As you get fitter you will be getting more distance in the same amount of time. Soon the 10km run will be within reach.
You may use a Heart Rate formula to determine your training zones or you can use the Rate of Perceived Exertion scale out of 10. On the RPE Scale, above 8 you cannot hold a conversation; above 9 you can say a word or two; above 10 where you feel like you cannot go any further. Pace yourself!
We are excited to see you run your 10km race.