This assumes one thing: you can run for twenty minutes without walking. If you cannot yet, spend a few weeks alternating three minutes running with one minute walking until you can, then come back — there is no hurry and nothing is lost by starting later. Nothing below needs a track, a coach or a heart rate monitor.
The shape of the week
Three runs. One easy, one slightly longer, one with a bit of structure. A rest day either side of the longest run. If you are going to drop one, drop the structured one — the easy mileage is what builds you, and the fast bits are the garnish.
Weeks one to three
Easy run of 25 minutes. Longer run starting at 35 minutes and adding five minutes a week. For the third run, after ten minutes of easy running, do six efforts of one minute at a pace where talking becomes awkward, with two minutes easy between each. Finish with five easy minutes to cool down.
Weeks four to six
Longer run reaches 50 minutes. Keep the easy run honestly easy — this is where most people start creeping and then get hurt, usually in week five. Build the efforts to eight by week six, and keep them at the same effort rather than trying to run them faster each week.
Week seven
The biggest week. Longer run of 60 minutes, which is likely further than 10K already. Once you know you can be out for an hour, race day stops being frightening — the distance is no longer the question, only the pace.
Week eight
Cut everything roughly in half. Two easy runs, nothing hard, and then race. You will feel underworked and slightly restless, and you may convince yourself you are losing fitness. You are not. That is exactly right.
On the day
Start slower than everyone around you. The first kilometre of a first 10K is always too fast, and the last three are where the race is decided. If you feel good at halfway, that is the time to start pushing.
Everything you need is in Performance Run.
