Cumbernauld 10K - suggested training programme

Once you have committed to taking part in the run, you might want to select a training programme to help get you into tip top condition for the big day.

The following sample programme lasts 10 weeks and is aimed at getting you to the finishing line. It assumes that you have no major health problems, are in reasonable shape, and have done at least some jogging or walking beforehand. Everybody is different and if you have any concerns you should contact a local fitness instructor and/or your GP before embarking on any programme. Also, don't feel the need to stick rigidly to the routine laid out - you are much more likely to succeed if you adapt it to fit round your work and home life commitments.

Remember, it's extremely important to warm up before hand and cool down afterwards. Always top and tail a session with some gentle movement and stretching exercises.

Good luck and happy running!

Terminology used:

Walk: Brisk walking pace (faster than walking to the shops).

Jog: Gentle running pace (able to chat easily throughout).

Run: Faster pace than jogging but still able to chat (not continuously though!).

Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.

10K Beginners' training programme