6 week 10 mile training program

For more details on how we produce our content and its sources, visit the About our health information section. Back to top Menu. How the programmes work The training programmes have three key elements, which alter as you progress: F — frequency how often I — intensity or pace how hard T — time how long Exercising regularly and gradually increasing how much you do is key to improving your health and fitness.

Perceived effort levels. Types of training The training plans involve both long runs and light to moderate recovery runs, and some faster runs too. Easy runs These allow your legs to recover from hard efforts and prepare you for the next day of training.

Steady runs These runs should be at a slightly challenging pace with an effort level of 6 to 7. Tempo runs Constant speed running is sometimes referred to as tempo running, and this improves your running pace.

Stick to about 15 to 20 minutes at this pace and always include warming up and cooling down as follows: 30 mins total: 5 mins warm-up effort level 5 20 mins tempo running effort level 8 5 mins cool-down effort level 3—4 40 mins total: 4 mins warm-up effort level 5 15 mins tempo running effort level 8 3 mins easy jog effort level 5 15 mins tempo running effort level 8 3 mins cool-down effort level 3—4 50 mins total: 5 mins warm-up effort level 5 20 mins tempo running effort level 8 5 mins easy jog effort level 5 15 mins tempo running effort level 8 5 mins cool-down effort level 3—4 Interval training Interval training is running intervals of fast, short periods of effort, alternated with recovery periods of slower running.

Cross training This helps you to keep up your fitness but reduces the strain on the muscles you use for running. Intermediate training plan This training plan is for you if you have already done a 5km or 10km race and would like to improve your time or move up to the next distance. Did our information help you? Complete the survey. About our health information At Bupa we produce a wealth of free health information for you and your family.

Related information. Food for exercise. What you eat before, during and after you exercise can affect how well you perform. Read more. Keeping hydrated for exercise.

Running programme - half marathon. Bupa Knee Clinic. If you've injured your knee or have a long-term problem, our Bupa Knee Clinic can help you find the information and support you need. Common running injuries. Look at some common running injuries and ways you can prevent them happening in the first place. Exercise tips to prevent injury.

Reduce your risk of injuring your knee in the first place by following these tips. Pre-run and post-run exercises. Tools and calculators. Physical activity quiz. Take our quiz. Expand all. Quickly view upcoming workouts in the TrainingPeaks app.

Upload completed workouts from your favorite tracking app or device. Get feedback, stay on top of your training and perform at your best. Individual coaching for beginners to Elite professionals. Hand crafted plan to meet you athletic goals and lifestyle.

Refund Policy. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Browse More Plans 6 weeks 10 miler Training Plan. Author Tim Crowley All plans by this Coach. We care about your privacy. See our full privacy policy here. We occasionally include affiliate links in our posts or pages. What does this mean to you?

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