Training Guidelines
Mount Runners and Walkers

Mount Runners and Walkers 10km

Sunday 2nd June 2019

This week by week guideline is designed to give a basic training structure and help you finish comfortably.

You should be able to comfortably walk 5km, and walking at least three times a week before you start.

Remember, no one training plan can suit all.

To train as effectively as possible, we recommend an individualised training plan.

Yes! I'm keen

Weeks to go

  • 2km walk/run

    5km walk

    3km walk/run

  • 2km

    6km walk

    3km walk/run

  • 3km

    6km walk

    3km

    4km

  • 3km

    6km walk/run

    5km (hilly walk)

    4km

  • 5km

    6km

    5km @ 10KP

  • 5km

    Hill Session

    5km

    6km

  • 6km

    Hill Session

    6km

    7km

  • 4km

    6km

    5km @ 10KP

  • 4km

    Speed Session

    6km

    8km

  • 4km

    Speed Session

    6km

    9km

  • 4km

    5km

    6km @ 10KP

  • 5km

    3km @ 10KP

    Event

Foundation Run

At Foundation Run, we believe run coaching should have a strong focus on injury prevention.

This is why we work with physios and gyms to provide tailored running and gym programs, and keep a watchful eye on your loading. We believe in training smart and training strong.

We also believe training should be loads of fun.

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What we offer

Personalised Run Coaching

Personalised Run Coaching

Your training plan should be based around you.

Strength and Conditioning

Gym Membership

Run-specific gym sessions with experienced strength and conditioning coaches.

Group Training

Group Training

Join us for group training sessions.

Structured Sessions

Structured Sessions

Increase the bang for buck, with more efficient training sessions.

Physio Support

Physio Support

Get professional physio support.

Running Nutrition

Running Nutrition

Work with a world class sports nutritionist to nail you pre, during and post nutrition.

Running Top

Running Gear

Grab yourself a free running t-shirt or singlet.

Strava Integration

Strava Integration

Sync your activities from Strava for accurate loading calculations.

Garmin Health Integration

Garmin Health

We analyse stress & sleep to ensure you're doing the right training at the right time.

Get in touch

If you have any questions or feedback, just let us know.

We recommend two strength and conditioning sessions be included in each week, focusing on runners strength.

10KP (10K Pace) is your estimated pace for the 10k; for example, if you aim to run the 10km in 1 hour, your 10KP is 6:00/km.

You should be able to comfortably walk 5km, and walking at least three times a week before you start.