Goals: Weight loss, to get fit enough to race a 10km race.


  1. Stretch for approximately 10 minutes before and after each run. Refer to our stretching programs for guidance.
  2. If you feel pain and fear injury then stop running and visit your sports doctor or physiotherapist asap.
  3. If you feel very flat or tired one day then do not do the assigned session. Instead, have the day off or go for a light 20 minute jog.
  4. If you are fit enough to do the below program, it is assumed that you are already running and have completed our 5km training program previously, and are therefore to a suitable level of fitness to train for a 10km event.


Download for free below by clicking on the link

10k programs template Runner’s Tribe – Download here