Couch to 10km
A group for complete beginners targeting a 10km race.
Intermediate Group
A group for individuals that want to become quicker and are competitive by nature. (Can jog +/- 10km without stopping). For more information please contact our captains at This email address is being protected from spambots. You need JavaScript enabled to view it..
Beginners Group
A group for complete beginners or individuals that jog and walk. Contact our beginner coordinator at This email address is being protected from spambots. You need JavaScript enabled to view it..
Advanced Group
A group for Individuals that have been doing hills, speedwork and other for about a year. These are high intensity sessions.
First 10km
8 week to your First 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)
| Week 1 | |
|---|---|
| Mon | 20 minutes of walking |
| Tues | 10 minutes of walking |
| Wed | Rest |
| Thurs | 15 minutes of walking |
| Fri | 10 minutes of walking |
| Sat | 25 minutes of walking |
| Sun | Rest |
Sub 40 10km
8 week to your first sub 40 minute 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)
| Week 1 | |
|---|---|
| Mon |
Rest |
| Tues |
Fartlek (4 x 1 min hard, 2 easy) |
| Wed |
8km easy |
| Thurs |
10km @ 4:20 min/km |
| Fri |
Fartlek (4 x 1 min hard, 2 easy) |
| Sat |
6km easy |
| Sun |
10km LSD |