Pathway 1
Your 12 week training plan to get you from zero to 10K.
Pathway 1 – PDF training plan
Download a copy of the complete 12-week training plan.
Training plan guidance
Keep your heart rate at about 60-70% of the maximum, and go at a pace where you can chat comfortably.
For example, "8 x 2 minutes (60 seconds rest)", means that you run for 2 minutes, then stop and recover for 60 seconds, repeating this 8 times.
All 2 minute reps should be at a consistent pace – or getting faster towards the end – so don't start too quickly! These runs should be at a faster pace than the easy runs, working near your maximum.
To complement your running, we recommend you do some gym or cross-training sessions.
Engaging in activities like swimming, weight training, or cycling can enhance your running and aid in preventing injury.
Training plan
| Week | Day | Activity |
|---|---|---|
| Week 1 | Monday | Rest day |
| Week 1 | Tuesday | Interval training. A 1 minute jog or fast walk, followed by 1 minute rest – do this 12 times |
| Week 1 | Wednesday | Gym or cross-training session |
| Week 1 | Thursday | Rest day |
| Week 1 | Friday | Interval training. A 5 minute jog or fast walk, followed by a 2 minute rest – do this 3 times |
| Week 1 | Saturday | Rest day |
| Week 1 | Sunday | Interval training. A 500m jog or walk followed by a 500m walk - do this 2 times |
| Week 2 | Monday | Rest day |
| Week 2 | Tuesday | Interval training. A 5 minute jog or fast walk, followed by a 1 minute rest - do this 3 times |
| Week 2 | Wednesday | Gym or cross-training session |
| Week 2 | Thursday | Rest day |
| Week 2 | Friday | Interval training. A 10 minute jog or fast walk, followed by a 2 minute rest – do this 2 times |
| Week 2 | Saturday | Rest day |
| Week 2 | Sunday | 2.5 km run |
| Week 3 | Monday | Rest day |
| Week 3 | Tuesday | 15 minutes run |
| Week 3 | Wednesday | Gym or cross-training session |
| Week 3 | Thursday | Rest day |
| Week 3 | Friday | Interval training. A 6 minute run, followed by a 1 minute rest – do this 3 times |
| Week 3 | Saturday | Rest day |
| Week 3 | Sunday | Long run. 3 km |
| Week 4 | Monday | Rest day |
| Week 4 | Tuesday | Interval training. A 1.5 km jog, followed by 1 km walk - do this 2 times |
| Week 4 | Wednesday | Gym or cross-training session |
| Week 4 | Thursday | Rest day |
| Week 4 | Friday | Easy run. 20 minutes |
| Week 4 | Saturday | Rest day |
| Week 4 | Sunday | Interval training. A 1 km jog, followed by 1 km walk - do this 2 times |
| Week 5 | Monday | Rest day |
| Week 5 | Tuesday | Interval training. A 6 minute run, followed by a 2 minute rest walk – do this 4 times |
| Week 5 | Wednesday | Gym or cross-training session |
| Week 5 | Thursday | Rest day |
| Week 5 | Friday | Interval training. A 1 km run, followed 90 seconds rest - do this 4 times |
| Week 5 | Saturday | Rest day |
| Week 5 | Sunday | 5 km run |
| Week 6 | Monday | Rest day |
| Week 6 | Tuesday | Interval training. A 5 minute run, followed by 90 seconds rest – do this 2 times |
| Week 6 | Wednesday | Gym or cross-training session |
| Week 6 | Thursday | Rest day |
| Week 6 | Friday | Long run. 2 km |
| Week 6 | Saturday | Rest day |
| Week 6 | Sunday | Long run. 3 km |
| Week 7 | Monday | Rest day |
| Week 7 | Tuesday | Interval training. A 1.5 km run, followed by 1 minute rest – do this 3 times |
| Week 7 | Wednesday | Gym or cross-training session |
| Week 7 | Thursday | Rest day |
| Week 7 | Friday | Interval training. A 1 km run, followed by 1 minute rest - do this 4 times |
| Week 7 | Saturday | Rest day |
| Week 7 | Sunday | Interval training. A 3.5 km run, followed by 2 minutes rest - do this 2 times |
| Week 8 | Monday | Rest day |
| Week 8 | Tuesday | Interval training. A 3 km run, followed by 2 minutes rest – do this 2 times |
| Week 8 | Wednesday | Gym or cross-training session |
| Week 8 | Thursday | Rest day |
| Week 8 | Friday | Interval training. A 2 minute run, followed by 1 minute rest – do this 10 times |
| Week 8 | Saturday | Rest day |
| Week 8 | Sunday | Long run. 7 km |
| Week 9 | Monday | Rest day |
| Week 9 | Tuesday | Easy run. 25 minutes |
| Week 9 | Wednesday | Gym or cross-training session |
| Week 9 | Thursday | Rest day |
| Week 9 | Friday | Interval training. A 1 km run, followed by 1 minute rest – do this 5 times |
| Week 9 | Saturday | Rest day |
| Week 9 | Sunday | 5 mile run |
| Week 10 | Monday | Rest day |
| Week 10 | Tuesday | Easy run. 30 minutes |
| Week 10 | Wednesday | Gym or cross-training session |
| Week 10 | Thursday | Rest day |
| Week 10 | Friday | Interval training. A 10 minute, followed by 30 seconds rest – do this 2 times |
| Week 10 | Saturday | Rest day |
| Week 10 | Sunday | Long run. 8 km |
| Week 11 | Monday | Rest day |
| Week 11 | Tuesday | Easy run. 30 minutes |
| Week 11 | Wednesday | Gym or cross-training session |
| Week 11 | Thursday | Rest day |
| Week 11 | Friday | Long run. 5 km |
| Week 11 | Saturday | Rest day |
| Week 11 | Sunday | Interval training. A 4.5 km run, followed by 90 seconds rest - do this 2 times |
| Week 12 | Monday | Rest day |
| Week 12 | Tuesday | Long run. 4 km |
| Week 12 | Wednesday | Rest day |
| Week 12 | Thursday | Easy run. 20 minutes |
| Week 12 | Friday | Rest day |
| Week 12 | Saturday | Rest day |
| Week 12 | Sunday | 10 km run |