- Difficulty:
- Beginner
- Category:
- Running
- Description:
- Completing this program offers novice runners a basic eight-week training schedule to help them get to the finish line of their first 10K!
10K Beginner
Plan Summary
Duration
8 weeksDistance/Week
6.5 mi - 14.0 miLongest Workout
6.2 miSample Weekly Schedule
| Off |
MondayDay offMondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you will notice little improvement in your performance. |
| 1.5 mi |
TuesdayRegular RunOn Tuesdays and Thursdays, you will complete base fitness runs. these runs are termed Regular Runs, and they will be of varying distances. As the program progresses, the length of these runs will grow. Your Regular Run pace should be comfortable. Regular Runs are not'suffer fests,' and you should be able to complete these workouts without too much difficulty. |
| Off |
WednesdayCross TrainingWednesdays are Cross Training days. Cross Training aims to give your body a bit of a break from the pounding of running, and more importantly offer you an opportunity to develop your overall fitness in a different way. Cycling at the gym is a very good complimentary exercise as it will help flush out your legs. If you opt to do indoor cycling on your Cross Train days, opt for a Spinning class rather than time on the stationary bike. Swimming or a total body core workout offer two other sound Cross Training choices. Should you elect to do a core training workout, opt to use a stability ball for a variety of abdominal, low back, and upper body exercises. Googling'stability ball exercises' will provide you with an array of core exercises to try out during these workouts. You should strive for completing these workouts at a Hard effort. |
| 1.5 mi |
ThursdayRegular RunOn Tuesdays and Thursdays, you will complete base fitness runs. these runs are termed Regular Runs, and they will be of varying distances. As the program progresses, the length of these runs will grow. Your Regular Run pace should be comfortable. Regular Runs are not'suffer fests,' and you should be able to complete these workouts without too much difficulty. |
| Off |
FridayDay offMondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance. |
| 2.0 mi |
SaturdayLong RunOn Saturdays, you will complete your Long Runs. These runs are geared toward getting you used to running longer distances, and the length of these runs will grow as the Training Plan progresses. Your Long Run pace should be comfortable, and approximate the pace that you maintain over your Regular Runs. These Runs are not'suffer fests,' and you should be able to complete these workouts without limping up your steps. |
| 4.0 mi |
SundayEasy RunEasy Runs are slated for the Sundays over the course of the training plan. These runs are geared toward providing you a chance to'actively' recover from the Long Runs you complete on Saturdays. Do not push yourself on these runs. Indeed, these runs are really just easy jogs. If you find yourself wiped out after one of these runs, then you definitely went to fast! |
