10K Training Schedule

2015 Henham 10K 

Beginner Runners’ 10K Training Schedule

 
The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race, so here is some help towards getting fit for the Henham 10K Fun Run on Sunday 07th June 2015.
 
Below is an eight-week training schedule to help get you to the finish line. You have until Monday 13th April to begin your early preparations, before you need to start the eight-week 10K training schedule. For people living in or close to Henham, the Omega Club provides an ideal opportunity for you to train in company as well as introducing variety to your schedule by using a selection of planned routes that specifically build up to the 10K.  The Omega Club starts Monday 30th March at 6pm for walkers and 6.30 for runners - meeting point is outside The Cock pub  

Notes about the schedule:
Tuesdays and Fridays: Tuesdays 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.
 
Mondays, 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 Tuesday 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

13 Apr

1½ mile run

Rest

CT or Rest

1½ mile run

Rest

mile run

25-30 min EZ

20 Apr

  2 mile run

Rest

CT or Rest

mile run

Rest

2½ mile run

25-30 min EZ

27 Apr

2½ mile run

Rest

CT or Rest

mile run

Rest

mile run

30-35 min EZ

4 May

2½ mile run

Rest

CT or Rest

mile run

Rest

3½ mile run

    35 min EZ

11 May

 3 mile run

Rest

CT or Rest

2½ mile run

Rest

mile run

35-40 min EZ

18 May

 3 mile run

Rest

CT or Rest

2½ mile run

Rest

4½ mile run

35-40 min EZ

25 May

3½ mile run

Rest

CT or Rest

mile run

Rest

mile run

    40 min EZ

1 Jun

 3 mile run

Rest

CT or Rest

mile run

Rest

Rest

Henham-10K Run!

 *  NB: Omega Running Club start date Monday 30th March