Before you begin
You can complete an easy 5 km, including walking breaks, and already have a three-day running routine.
These starting requirements describe this general plan, not an individual health assessment. Build a consistent base first if they do not fit your current running.
How the plan fits together
Easy weekday practice supports a gradually longer Sunday. Weeks 4, 7 and 10 reduce distance before the last build and taper. There is no prescribed speedwork.
No finish-time target or personalised pace is assumed.
Effort, recovery and looking after yourself
Easy means a comfortable effort with room to talk in sentences. Slow down or use walking breaks to keep that effort. No finish time or personal pace is prescribed.
Warm-up and cool-down are included, not extra work. For distance sessions, start and finish with at least five gentle minutes within the listed distance. Timed sessions state their full warm-up, work and cool-down.
Rest days have no scheduled running. Optional gentle movement is a choice, not another workout. If recovery is poor, take rest rather than forcing a session.
Do not double up after missed sessions. If you miss several, reassess your preparation and event date instead of trying to catch up. Stop running when pain develops; seek qualified advice for persistent pain or health concerns.
Practise your own food, drink and equipment choices during preparation. Choose safe routes and a way home if you stop. This general plan cannot assess your health or individual readiness.
Weekly totals separate kilometres and timed session duration. Timed sessions include any walking, warm-up, cool-down and easy recoveries, not just running. Do not add kilometres and minutes together or treat timed sessions as zero distance. A week containing timed sessions has no complete kilometre total without your actual distance.
These general references inform effort, looking after yourself and reducing training before an event. They do not supply or endorse this RGN schedule, promise a result or establish that it is suitable for everyone.
Your 12 weeks
Every day is here. Session times and distances include their warm-up and cool-down; they are not extra work.
Week 15 km Sunday
11 km. All listed running distance included.
No scheduled running today. Gentle everyday movement is optional, not another workout.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
5 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 26 km Sunday
13 km. All listed running distance included.
No scheduled running today. Gentle everyday movement is optional, not another workout.
About this plan
Written for RGN as a general 10 km plan, not individual coaching or a promise of a result. Later changes never rewrite your saved copy.
General references: CDC guide to relative effort, NHS running injury guidance, Research on tapering in endurance athletes. These sources do not endorse this schedule.
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