Are you tackling the Totalsports Women’s Race 10km this year? Let’s go! This plan is designed for beginner to intermediate runners who want to build up to 10KM in 12 weeks — strong, steady, and proud. Whether it’s your first time or your first time in a while, you belong on that start line.
Month 1: Find Your Flow
- 3 runs/week
- Mix of walking and running (e.g., 2 min run, 1–2 min walk)
- Aim for 3–5KM distances
Month 2: Build the Base
- 4 runs/week
- Longer intervals (5–10 min run, 1 min walk)
- Add a weekly long run of 6–7KM
Month 3: Push & Prep
- 4–5 sessions/week
- Run continuously for 30–45 minutes
- Long run: build to 9–10KM
- Include one shorter, faster-paced run to build confidence
10KM isn’t just double the distance — it’s double the belief. You’ve got this.ˆ
Entries are now open for the Totalsports Women’s Race 10km. Enter today here .
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