Why does it take so long to run 10 kilometres with the running plan for beginners?
When you start running, your entire musculoskeletal system is not usually prepared for a long run. This plan is primarily about preparing your tendons, muscles and ligaments for a longer run.
Your goal is to be able to run 10 kilometres at a stretch at the end of the plan. The speed is not important at first. It's about persevering by training and increasing your basic endurance. For this reason, the plan does not include any tempo runs or VO2 max programmes.
In any case, you should be patient at the beginning. If you put too much strain on your ligaments, muscles and tendons too soon, you run a high risk of injury. Your goal of running 10 kilometres at a stretch will then be pushed further back.
If you have already completed our 5K training plan, you can start the 10K running plan a little later. Then 8 to 12 weeks should be enough. If you can already run for 20 to 30 minutes at a time, you can start from week 5.
Our tip: Be realistic about your fitness and performance. Stick to the plan first rather than trying to do too much too fast.
