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  /Title (beginners-10km-running-training-plan.pdf)
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  /Author (vinces (vinces))
  /Subject (Beginners 10km Running Training Plan Cheat Sheet)
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    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Beginners 10km Running Training Plan Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{vinces (vinces)} via \textcolor{DarkBackground}{\uline{cheatography.com/136733/cs/28842/}}}
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  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}vinces (vinces) \\
  \uline{cheatography.com/vinces} \\
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 12th August, 2021.\\
   Updated 5th September, 2021.\\
   Page {\thepage} of \pageref{LastPage}.
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  Measure your website readability!\\
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\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Introduction}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Getting started with running has more to do with running consistently than running fast. This cheat sheet has been made to help you get started running with the goal in mind to complete or race your first 10km fun run. If you are completely new to running, you might want to look at our 5km run training plan before you take on the 10km plan at \seqsplit{https://cheatography.com/vinces/cheat-sheets/beginners-5km-running-training-plan/}% Row Count 9 (+ 9)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.4977 cm} x{4.4793 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Running Effort Scale 1 - 10}}  \tn
% Row 0
\SetRowColor{LightBackground}
10 & - Maximum effort \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
9 & - Very hard intensity \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
8 & - Hard intensity \tn 
% Row Count 3 (+ 1)
% Row 3
\SetRowColor{white}
7 & - Requires constant effort \tn 
% Row Count 4 (+ 1)
% Row 4
\SetRowColor{LightBackground}
6 & - Challenging but can sustain for 30 to 60 minutes \tn 
% Row Count 6 (+ 2)
% Row 5
\SetRowColor{white}
5 & - Still requires effort \tn 
% Row Count 7 (+ 1)
% Row 6
\SetRowColor{LightBackground}
4 & - Slight effort to maintain pace \tn 
% Row Count 8 (+ 1)
% Row 7
\SetRowColor{white}
3 & - Able to maintain a conversation \tn 
% Row Count 10 (+ 2)
% Row 8
\SetRowColor{LightBackground}
2 & - Gentle and easy to maintain \tn 
% Row Count 11 (+ 1)
% Row 9
\SetRowColor{white}
1 & - Very easy pace \tn 
% Row Count 12 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Effort Required For Running}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{For all the runs, you should be maintaining an effort between 2 and 3. This means they are easy runs and you are limiting the chance of injuring yourself and still enjoying the process. The only exception is where you see "Strides" listed in the plan. These are 30 second bouts of higher intensity running, where you should be running at approximately 8 on the effort scale.% Row Count 8 (+ 8)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{About "Strides"}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{"Strides" listed in the plan in some of your training days. These are 30 second bouts of higher intensity running, where you should be running at approximately 8 on the effort scale.% Row Count 4 (+ 4)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{When To Start The Training Plan}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{The training plan runs for eight weeks, so you would count back from your goal race that happens in the last week of the training plan.% Row Count 3 (+ 3)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 1}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 20 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 20 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 20 minutes easy running \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Remember all running is between an effort of 2 and 3. Remember there is no issue with walking if you need to. In the first week or so, when you are doing 20 minutes of easy running, you may want to start with one minute of running, followed by a minute or walking, continuing until you make up the full 20 minutes.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 2}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 20 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 20 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 20 minutes easy running \tn 
% Row Count 16 (+ 2)
% Row 8
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 18 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Make note that day 7 of your training plan, now also includes strides at the end of your training run.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 3}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 20 minutes easy running \tn 
% Row Count 16 (+ 2)
% Row 8
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 18 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{We have extended the length of your training runs on both day 2 and day 6. These will help you get ready for your long run we will be adding in Week 4 and for your eventual 10km fun run.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 4}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 50 minutes easy running \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Make note that day 7 is now a 50 minute easy run as a test to see if you are able to push a little further in your training runs. If you don't want to do this, feel free to repeat Day 4 of this week, which would normally occur on day 7 of the training schedule.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 5}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 20 minutes easy running \tn 
% Row Count 16 (+ 2)
% Row 8
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 18 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Week five now sees all our training runs lasting about 30 minutes. These are either continuous runs or a 20 minute run followed by strides.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 6}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 50 minutes easy running \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Make note we have added one more 50 minute run leading into the final weeks before race day.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 7}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 20 minutes easy running \tn 
% Row Count 16 (+ 2)
% Row 8
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 18 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{As this point of the training plan, it's really important to stay consistent and continue to tick off your training runs...Keep it up, you're almost there.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 8}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 4 & Rest day \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & 30 minutes easy running \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & Rest day \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Race day - Have Fun! \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{It's race week and we have added in an extra rest day for you to make sure you are feeling as fresh as possible for your goal race.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Summary}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Remember consistency is the key to training for and completing your first 10km fun run or race. Try your best to limit the speed and try to pace appropriately to allow yourself to keep running for as long as possible. Good luck and remember to stay safe and have fun.% Row Count 6 (+ 6)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{DISCLAIMER}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{{\bf{Please make sure you are being safe in all aspects of your training and running. Please use appropriate safety equipment when needed and ensure you consult a Doctor if you are unfit or have not recently taken on a physical fitness program recently.}}% Row Count 6 (+ 6)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}