Beginner Runners’ 10K Training Schedule - By William Coleby

 

The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race.

 

Here is some help towards getting fit for the Henham 10K Fun Run on Sunday 22 May.

 

Over the page is an eight-week training schedule to help get you to the finish line. You have until Monday 28th March to begin your early preparations, before you need to start the eight-week 10K training schedule. This date coincides with the start of the Omega Running Club.

 

Notes about the schedule:

 

Mondays and Fridays: Mondays 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 won’t see much improvement.

 

Tuesdays, Thursdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.

 

Wednesdays: Do a cross-training (CT) activity (cycling, swimming) at easy to moderate effort for 30 to 40 minutes. If you’re feeling very sluggish or sore, take a rest day.

 

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.

 

If most of your runs are on the road, and you’re not sure how far you run, you can figure out the mileage by using web-sites such as mapmyrun.com You can also either use a pedometer or drive the route in your car beforehand and measure the mileage using your car odometer.

 

Note:

You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.

  

Beginner Runners’ 10K Training Schedule

 

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

Rest

1½ m run

CT or Rest

1½ m run

Rest

2 m run

25-30 min EZ

2

Rest

2 m run

CT or Rest

2 m run

Rest

2½ m run

25-30 min EZ

3

Rest

2½ m run

CT or Rest

2 m run

Rest

3 m run

30-35 min EZ

4

Rest

2½ m run

CT or Rest

2 m run

Rest

3½ m run

35 min EZ

5

Rest

3 m run

CT or Rest

2½ m run

Rest

4 m run

35-40 min EZ

6

Rest

3 m run

CT or Rest

2½ m run

Rest

4½ m run

35-40 min EZ

7

Rest

3½ m run

CT or Rest

3 m run

Rest

5 m run

40 min EZ

8

Rest

3 m run

CT or Rest

2 m run

Rest

Rest

10K Race!

 

Click Here to download Training Schedule