Below is a free 10k training schedule that is perfect for beginners. It is easy to follow and challenging, yet it is flexible enough to incorporate into a busy life schedule. The program is 8 weeks in length, so the ideal time to start the program, would be exactly 8 weeks before your 10k event. However, feel free to modify the program to your specific likes and requirements. If you want to repeat one of the weeks that is fine. Or if you already have a strong fitness level and a short amount of time before your 10k race, feel free to jump right in, in the middle of the program.
Please read the previous post (which you can find here) if you are new to running. It touches on a few of the basics of a good training program, such as consistency, safety, and motivation. Remember with a training program that you DON’T want to hurt yourself and you DO want to try to stay as consistent as possible. If you miss one of your running days for whatever reason, don’t feel like you have to double up workouts to make up for it. Just pick up, either where you left off, or where you would have been had you completed the previous running day. Also remember, that you don’t have to run the entire time. If you feel like you are pushing yourself too much for your fitness level, it’s OK to walk, especially if you are new to running. If your goal is to walk a 10k then you should be walking most, if not all, of these workouts.
Without farther delay, here is your 1st 10k training schedule! Good luck, be safe, and have fun!
6 Comments posted on "Your 1st 10k Training Schedule"
» Pose Running Technique for your 10k Training Schedule 10k Training Schedule on May 19th, 2011 at 1:56 am #
[...] schedule. If you are looking for a good beginner 10k training schedule you can find one on the previous post (here). Remember to be safe and to have FUN getting into great shape!! (0) Comments Read [...]
» 3 Ways to Stay Motivated While Following Your 10k Training Schedule 10k Training Schedule on May 25th, 2011 at 5:13 am #
[...] recently posted a basic 10k training schedule, which can be found here. Of course, following a training schedule is a lot harder to do than it initially seems. Why? [...]
What To Expect For Your First 10k Race « 10ktrainingschedules on November 10th, 2011 at 2:38 am #
[...] You should know that the discomfort of running will diminish over time. You should find a good 10k training schedule and get plenty of rest. And you should enjoy your race day “victory lap.” Advertisement Eco [...]
Strength Training for Endurance Runners on December 4th, 2011 at 11:17 pm #
[...] don’t know how. What follows is a simple workout routine for runners that can be worked into any running program. It consists of different weight lifting exercise and the benefits can be expected from each [...]
Heather Zaknich on June 16th, 2012 at 7:40 pm #
Just wanted to comment that these were some excellent tips. Question about your schedule: Are you saying you should run only three days a week? With weight training in between? Thanks
admin on June 16th, 2012 at 10:21 pm #
Thanks for the comment. The schedule is ment to be a beginners schedule, specifically for someone with a busy lifestyle. That being said, I do think that schedule leaves some room for a few days of weight training for those who want to take their running to the next level and become more competitive. I believe that weight training is an area often neglected by runners, despite its many benefits.
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