Graham’s 12 week training plan

I'm so excited to be involved with the Crystal Palace 10k. The area has been my home for over 30 years and the thought of starting and finishing on that athletics track in our country's Olympic year is giving me goosebumps already!

The 12 week training plan I’m working to is below. This is designed to get a complete beginner ready for race day in twelve weeks and can easily be tailored depending on how easy or hard you find it. It is based on jogging/walking three times a week. I got out for a 20 minute jog last night and it felt great to get started.

I find it's really important to stay positive when training, especially during winter. My motivation for this run comes from seeing how the recession has affected the local services in my community and I'm determined to help protect them in any way I can. Services like Age UK Bromley's Fit for Life group I met with last month. These groups are especially crucial during the winter months, as they provide a warm and welcoming place for older people to go to keep active and happy.

Good luck with your training and maybe I’ll see you out there!

Graham Cole
December 2011

Week One - 45min walk, 10min jog, 45min walk
Week Two - 45min walk, 15min jog, 45min walk
Week Three - 20min jog, 45min walk, 20min jog
Week Four - 45min walk, 25min jog, 45min walk
Week Five – 60min walk, 30min jog, 60min walk
Week Six – 20min jog, 20min jog, 20min jog
Week Seven – 25min jog, 45min walk, 25min jog
Week Eight – 25min jog, 45min walk, 25min jog
Week Nine – 30min jog, 45min walk, 30min jog
Week Ten – 20min jog, 45min jog, 20min jog
Week Eleven – 30min jog, 30min jog, 30min jog
Week Twelve – 45min jog, 30min walk, 20min jog

Graham Cole is best known as PC Tony Stamp from the long-running police drama The Bill. He is training for the Age UK Crystal Palace 10k raising money for the Spread The Warmth campaign helping older people stay warm and well this winter. Join him and sign up to one of our 10k runs.