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Before starting your training please read the following notes.

A 10 k run (that’s 6.2 miles!) should be well within most peoples capabilities as long as you have a reasonable level of fitness.

So if you are already doing some running, or other sports like football, swimming or working out at the gym then this training programme should suit you.

If you currently do no exercise, then start off with our Couch Potatoes Guide or the Absolute Beginner’s, the first 5k.

It's also important to remember that we advise you to check with your doctor before starting any type of exercise programme.

If you, or any member of your family have diabetes, high/low blood pressure, a history of heart disease or high cholesterol, we strongly suggest that you talk to your doctor first.

So, assuming you are fit enough and keen on the challenge, here are a few notes to explain the 10 k training programme and to help you get the most out of it.

Your training plan explained:

Rest: means ‘rest’! This is one of the most important days in any runner's schedule, not just beginners. Rest days give your muscles time to recover so you can run again and will actually build in strength as you rest. Without rest or ’recovery’ days, you will not improve. However, one form of exercise you can do on rest day is stretching. This will help to strengthen muscles but also to keep them loose and supple.

Run: Don't worry about how fast you run, just cover the distance, or approximately the distance, suggested. Ideally, you should be able to run at a pace that allows you to talk comfortably while you do so. This isn't always easy to do, so don't push too hard or too fast.

Cross Train: What sort of cross training you do is up to you, but the aim of cross training is to do some other exercise that will help with your overall fitness but gives your body a rest from the impacts that running has and also to give you some variety. Cycling, swimming, walking and skiing are all really good forms of alternative exercise for runners, so choose one you like doing or even mix and match. However, whatever you choose to do, don’t over-do the exercise, you don’t want to be too tired to run the next day because you did your cross training flat out!

Weekly mileage: you don’t have to fill this in, but if you record how many miles you do each week you can quickly see what progress you are making. Likewise, ticking off each session as you do it (or putting a cross through it when you miss one!), is very satisfying!

Important: This programme is only a ‘guide’. If it’s not working for you make your own changes to it, or find a different programme.

Some good places to look:

* For training plans, nutrition guides and runner’s blogs try: www.runnersworld.co.uk, or www.halhigdon.com or www.realbuzz.com

This schedule is about building your miles up slowly – do it too fast and you risk injury, too slow and you’ll never make any progress.

The mileage goes up steadily to build strength and stamina, so try and stick to the mileage suggested.

It can be quite difficult to measure distances, especially if you run on trails, but you don’t have to be exact. A piece of string and a map works well, or use a route planner.

*Check out Nike’s www.runlondon.com, www.mapmyrun.com or this one on the Flora London Marathon website www.realbuzz.com/flmroutes

Finally, some top tips:

1. If you miss a day’s training, don’t worry, and don’t try to make up for it.

2. Always try and do the longer Sunday run.

3. You can swap the days around if it fits in with the rest of your life better.

4. If it feels like too much at the start, cut out the odd day.

5. Never run if you are injured or ill especially if you have a cold or flu.