Training Plan Downloads

Check out our new Rookie edition plans in the Trainingpeaks store.

FREE DOWNLOADS

0-5k- Beginner Training Plan

This is a 10 week programme designed to help sedentary individuals or those that have been inactive for a very long time to get into a lifestyle of running. The programme starts with 60 minutes of exercise in the first week and builds over the 10 weeks to the recommended weekly minimum for adults, of 150 minutes. The programme starts with walking only and slowly incorporates jogging in a jog/walk format and has you jogging for 30 minutes by the end of week 10.

Download the plan


GO THE DISTANCE – 10km Beginner Plan 

This is an 8 week programme that follows on from our Beginner 5km programme. The programme is designed to help you to complete your first 10km run. Before embarking on the programme you should be currently able to run at least 5km and should be healthy and injury free. 

Download the plan


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