10km Training Plan
10Km Running Plan: 10 weeks
Rules to remember:
- Be flexible: this is not set in stone, handed down from on-high. Sometimes you have to listen to your body, not just blindly follow a plan.
- Go slow. Running can be a great endeavor, but it can be stressful as well.
- Consider a journal. Nothing fancy required, a simple calendar page will help you track progress and any pains that arise, signaling a recovery is needed.
- Don’t skip ahead in the program, even if it feels too easy.
- If the program feels too difficult, stretch it out. You can repeat weeks if needed before progressing.
- Use appropriate equipment: wicking clothing, proper running shoes, etc. “Dress the runner” at www.Runnersworld.com is a good resource to pick apparel based on the conditions!
- Overall, have fun!
Week 1:
Walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week. Never less than 4 days or more than 6 days weekly.
When you complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week.
Never less than 4 days or more than 6 days weekly.
Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile...go home
Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog. total 2 miles. go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog. total 2 miles. go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.
Week 4:
5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog. total 2 1/4 miles. go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3
**** Here we go! All running from now on! ***** You can go off the track and on the road for some runs if you wish.
Please stay on the schedule and go no further than the schedule suggests!
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).
Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend?
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5 mile