The following is intended as a guideline program to encourage/help people to take part in their first 10k, hopefully on St Stephens Day.

As always, if undertaking physical activity after a long break, it is advisable to get the advice of a medial professional.

Use at your own risk!

The outline program is as follows. Its intended to slowly build you up into doing longer runs. For some of you who run already, this may be too cautious. If so, skip through the weeks to the longer runs.

Each week do two runs as per the schedule below. Note all numbers below mean "minutes", ie "jog 10m" means jog for 10 minutes (not miles!)

Each week just think about the runs that week, don't think about week 8 until you get to end of week 7 - otherwise it will put you off! You'll be surprised at how easy a 30 minute jog becomes after a few weeks.

In the initial weeks, finish each session with a longer walk to bring total exercise time to around an hour. It will be mostly walking in the early weeks.

Wk 1 Mon 30th Oct

1) Repeat 4 times: jog 2m, walk 2m (16m total)

2) Repeat 4 times: jog 3m, walk 2m (20m total)

Wk 2 Mon 6th Nov

1) Repeat 4 times: jog 4m, walk 2m (24m total)

2) Repeat 4 times: jog 5m, walk 2m (28m total)

Wk 3 Mon 13th Nov

1) Repeat 4 times: jog 6m, walk 2m (32m total)

2) Repeat 4 times: jog 7m, walk 2m (36m total)

Wk 4 Mon 20th Nov

1) Repeat 4 times: jog 8m, walk 2m (40m total)

2) Repeat 4 times: jog 10m, walk 2m (48m total)

Wk 5 Mon 27th Nov

1) Repeat 4 times: jog 12m, walk 2m (56m total)

2) Repeat 3 times: jog 15m, walk 2m (51m total)

Wk 6 Mon 4th Dec

1) Repeat 3 times: jog 18m, walk 2m (60m total)

2) Repeat 2 times: jog 21m, walk 2m (46m total)

Wk 7 Mon 11th Dec

1) Repeat 2 times: jog 24m, walk 2m (52m total)

2) Repeat 2 times: jog 27m, walk 2m (58m total)

Wk 8 Mon 18th Dec

1) Repeat 2 times: jog 30m, walk 2m (64m total)

2) Repeat once: jog 45m, walk 15m

Courtesy of Michael Tobin at Craughwell AC

http://www.craughwellac.com/index.php?option=com_content&task=view&id=123&Itemid=78