10k Running Programme

The 10K run is the most popular race on the calendar. If your employees are thinking about increasing activity levels and moving up a level, this distance is ideal, whether looking to a set personal best or just the enjoyment of breaking the 5-mile barrier.

This fun & engaging walk/run gradual training programme is targeted towards:

  • Employees that have not run before
  • Employees that have not run in a while
  • Employees that can run – they can feed into the programme at a later stage to suit their running ability
  • Employees that have tried to run in the past but have suffered injuries or pain which stopped them continuing.

The focus of the programme will be as much about efficient & pain free running through good technique as it is on the training programme itself.

The programme is 16 weeks in its entirety but there are different start dates set for different running levels.

  • Complete beginners will train from week 1 for the whole 16 weeks
  • The first 8 weeks are twice a week for between 45-60 minutes and the last 8 are once a week for between 60-90 minutes as the distance increases.
  • Other participants feed into the programme along the way at the appropriate stage based on their current running ability.
  • We ask the employees to email us with their interest in participating with their current running ability from the following options:
    1. I am a Total Beginner
    2. I can run for 20 minutes
    3. I can run 5K in 30 minutes

Each participant will also have access to our eLearning platform where online content will detail the running programme for that week, as well as helpful advice about nutrition, what to wear and motivational input. Even if you miss a supervised session, you will still be able to stay on top of your training plan by following the eLearning content. The eLearning content is accessible anytime on any device giving the employee total freedom to manage their training around their schedule.

Running Instructor and UCD Sports Lecturer, Maeve McKillop has designed the online programme.

Maximum number of 20 participants per running group.

Whats covered?

Marketing and support

Registration support

Reporting & analysis