I’m going to assume a few things when I provide this return to run recommendation.
To get you to 10km, from your current 2km tolerance, I’m going to suggest for the first 2 weeks that you only do 1 run each week. I know that’s a small volume, but the goal is to get you there, not to rush and break down with an injury.
I’d recommend you then do 2 runs/week for 2 weeks, then dial it back to 1 run in the 5th week. It’s a slowish start but you could pack plenty of fitness around it.
Week 1: one run plus other fitness
Week 2: one run plus other fitness
Week 3: two runs plus other fitness
Week 4: two runs plus other fitness
Week 5: one run plus other fitness
Week 6: two runs plus other fitness
Week 7: two runs plus other fitness
Week 8: three runs plus other fitness
Week 9: three runs plus other fitness
Week 10: two runs plus other fitness
In the first macrocycle, your first run will be something like this:
Run at 30% pace (slow) for 30 seconds, then speed up to 60% pace for 20 seconds, and for the last 10 seconds of the minute run at 90% speed.
Repeat 5 times. This takes 5 minutes.
Walk for 2 minutes.
Repeat the 5 minute run once more. Finish.
You’ll probably have run about 2km in this effort.
You’ll keep this pattern to your runs for each run through the first 2 weeks.
In the first run of week 3 of the first macrocycle, you can increase it to 3 rounds of 5 minutes of 30s/20s/10s at 30%, 60%, 90% ... does that make sense?
In the second run of week 3 of the first macrocycle, dial it back to 2 rounds of 5 x 30/20/10 at 30/60/90%.
In week 4, both runs can be 3 rounds of 5 minutes of 30/20/10 at 30/60/90
In week 5, you’ll do only one run that week, and you can bring it up to 4 rounds of 5 x 30/20/10 at 30/60/90% if you want, or keep it at 3 rounds.
You are likely to be comfortably running 4km by week 5.
Like I said, it’s a cautious approach, but getting there is priority.
In my book, chapter 11 is all about non-run fitness that you can do around this program. Enjoy, run well.
“The major work of the world is not done by geniuses. It is done by ordinary people, with balance in their lives, who have learned to work in an extraordinary manner.”
Gordon B. Hinckley
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