10K Training Plan for Beginners

10K Training Plan for Beginners

Looking to step it up to a 10K?  Here is one of our favorite simple, yet effective, training plans for a 10K race.  This program works on a 4 or5 day a week training schedule; however, if these days don't fit into your schedule, simply move them around to make it work for you.  If this schedule is too easy, it might be time to get working on a half-marathon plan.  Always remember to listen to your body and take it easy when you are sore.  Extra rest is always a good thing when training for a race.

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 1.5 m run Cross Training or Rest 1.5 m run Rest 2 m run 25-30 min easy run or Cross Training
2 Rest 2 m run Cross Training or Rest 2 m run Rest 2.5 m run 25-30 min easy run or Cross Training
3 Rest 2.5 mi run Cross Training or Rest 2 m run Rest 3.5 m run 30-35 min easy run or Cross Training
4 Rest 2.5 m run Cross Training or Rest 2 m run Rest 3.5 m run 35 min easy run or Cross Training
5 Rest 3 m run Cross Training or Rest 2.5 m run Rest 4 m run 35-40 min easy run or Cross Training
6 Rest 3 m run Cross Training 2.5 m run Rest 4.5 m run 35-40 min easy run or Cross Training
7 Rest 3.5 m run Cross Training 3 m run Rest 5 m run 40 min easy run or Cross Training
8 Rest 3 m run Cross Training or Rest 2 m run Rest Rest 10K Race!

 

Mondays and Fridays: Rest is critical to healthy recovery and to prevent training injuries so make sure to take rest days.  More is not better when training for a race.

Tuesdays and Thursdays: Make sure to have a good warm up followed by the above exercise, then a cool down and after training stretch.

Wednesdays: Cross-training, biking, swimming, elliptical trainer, or other cardio activity, is a great way to continue training and to exercise different muscles in your body. If you are having an extra sore week, blow off the cross-training and take an extra rest day.

Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace.

Sundays: This is an active recovery day. This means take your choice of an easy, comfortable run, a run/ walk combination, or a cross-training session.

Remember to check with your physician before starting any major exercise program. Sourced from Running.com.

Looking for group runs, experienced coaches and inspirational mentors? Check out Fleet Feet Sports training programs for beginners to experienced runners from 5K to 50K.  

 

 

Posted Tuesday, March 19, 2013 by Michael Gonzales in Training Plans, Running