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Dublin: 10 °C Tuesday 19 November, 2019
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The 13-week couch to 10km running plan to help you achieve the results you want

Having a goal at the start of any exercise programme can act as great motivation.

Image: Shutterstock/SpeedKingz

AS WE ENTER February, the countdown to this year’s Great Ireland Run is on as runners begin their training for the hugely popular event.

The Phoenix Park run is back and bigger than ever before and for the first time ever, there will be a 5km route for runners on Sunday 10 April.

This distance is the perfect goal for those new to running and those looking to kick start their 2016 fitness regimes.

But the day’s main event is the 10km route. To help you in your preparations or your running in general, we’ve devised this 13-week couch to 10k training plan. 

Week 1

It’s time to get your body moving with easy running. Don’t rush your pace starting out.

Monday – Run 1km
Tuesday – Rest
Wednesday – Run 1km
Thursday – Run 1km
Friday – Rest
Saturday – Run 1km
Sunday – Rest

Week 2

The pace of your runs should remain the same as last week, slow and steady. The distanced gradually increases this week too.

Monday – 1.5km
Tuesday – Rest
Wednesday – 2.5km
Thursday – 1.5km
Friday – Rest
Saturday – 2.5km
Sunday – Rest

Week 3

This week you will complete a good block of training including and work up to a 4k. Challenge yourself by running at a faster pace. This will help fitness, making easy runs even more comfortable.

Monday – 3km
Tuesday – Rest
Wednesday – Rest
Thursday – 2km
Friday – Rest
Saturday – 4km
Sunday – 3km

Week 4

An easier week is needed to let your body feel the benefit of your first 3 weeks training. Make sure that you don’t run too fast this week.

Monday – Rest
Tuesday – 3km
Wednesday – 5km
Thursday – 4km
Friday – Rest
Saturday – 6km
Sunday – Rest

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Week 5

This week you will challenge yourself with a 5km time trial.

Monday – 4km
Tuesday – Rest
Wednesday – 5km
Thursday – 3km
Friday – Rest
Saturday – 5km – time yourself
Sunday – Rest or if you feel up to it run a 3km

Week 6

This week is about completing the distances set out and getting more comfortable with time. It’s a tough week. It is important not to worry too much about pace, you should feel somewhat tired at the end of your runs.

Monday – Rest
Tuesday – 4km
Wednesday – 5km
Thursday – 4km
Friday – Rest
Saturday – 7km
Sunday – 3km

Week 7

Your training should be progressing well by now and you should have a good rhythm.

Monday – Rest
Tuesday – 5km
Wednesday – Rest
Thursday – 4km
Friday – Rest
Saturday – 5km
Sunday – 5km

General view of competitors in action Runners during last year's Great Ireland Run. Source: Cathal Noonan/INPHO

Week 8

Monday – Rest
Tuesday – 4km
Wednesday – 6km
Thursday – 4km
Friday – Rest
Saturday – 5km– time yourself
Sunday – Rest or 3km

Week 9

You should be well into a rhythm now. The key run of this week is the 8km.

Monday – 6km
Tuesday – Rest
Wednesday – 6km
Thursday – Rest
Friday – 3km
Saturday – 3km
Sunday – 8km

Week 10

Monday – Rest
Tuesday – 6km
Wednesday – 6km
Thursday – 5km
Friday – Rest
Saturday – 5km
Sunday – 8km

Week 11

This week you are going to get up to 9km.

Monday – Rest
Tuesday – 5km
Wednesday – Rest
Thursday – 5km
Friday – Rest
Saturday – 9km
Sunday – 3km or rest if you feel it is needed

Week 12

Monday – Rest
Tuesday – 5km
Wednesday – 5km
Thursday – 5km
Friday – Rest
Saturday – 5km
Sunday – 9km

Week 13

Monday – Rest
Tuesday – 5km
Wednesday – 2km at an easy pace, 2km at quicker pace, 2km easy pace
Thursday – Rest
Friday – 3km
Saturday – Rest
Sunday – 10km

Early Bird entry options are available online now so there has never been more of a reason to get off the couch and start training for your 5K. For more information on entry, training sessions, training plans and to register for the SPAR Great Ireland Run visit www.greatirelandrun.org 

Join in the conversation and watch out for training tips @GreatIrelandRun or on facebook.com/greatirelandrun.

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