Your 12 Week 10K Training Program

Your 12 Week 10K Training Program

gilly No Comments

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Your 12 Week 10K Training Program  

Your 12 Week 10K training PlanWeek 1 
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run
  • Thursday Rest and Walk for 45min.
  • Saturday rest
  • Sunday is the long run 5.5K
Week 2


      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest
      • Sunday is the long run 6Km
Week 3
      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest 
      • Sunday is the long run 6.5Km
Week 4 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 6.5Km
Week 5
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 7Km
Week 6 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 7.5Km
Week 7 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8Km
Week 8 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 8Km
Week 9 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8.5Km
Week 10 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest
  • Sunday is the long run 9Km
Week 11
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 9.5Km
Week 12
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/Km run
  • Thursday Rest / Walk for 1hour
  • Friday a walk for 1hour
  • Saturday rest
Important Things to note:  
      • You can change your days around to
        suit your schedule. For example if you want to start your training program week on a
        Sunday and end it on a Saturday it is perfectly fine. 
      • On your rest days, pay attention to
        the way your body is feeling. If you are not able to cross-train,
        strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your
        body time to heal. Do not forget to stretch before and after!
      • On the walk days make sure your walk is leisurely. 
      • The long runs on Sunday should be
        slow…Map your run before you go out and train running without a watch. -Not
        knowing your pace will make the run more enjoyable knowing that you can
        go slow…
      • The two other running training days of the
        week, mix them up – run hills, a tempo runs, speed drills. Alternate
        weeks, example do not do hills two weeks in a row.
      • The week of the race, train gently and relax. 
      • Go to where the race is and get familiar with it by walking and/ running it. 
      • Figure out what you are going to wear for the 10k . 
      • Go over the 10K race in your head before hand. 
      • Ask yourself pertinent questions
        about the 10K race.  Example: When are going to speed up? How do I want to
        start? Are you going to walk some of the race or run/walk? If you
        trained with a friend are you going to run the whole race with your
        friend?
      •  Have a blast running your 10K and rest the next week with no running!

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It is time to Race

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It is time to race!

What a great way to stay motivated and work towards a goal.
There are some great run/walk races in Canada, the USA, and around the world. This could be very exciting for you!

Those of you that are advancing towards 30 minutes of continual running, sign up for a Running Race that is completely for running. Your ratio of confidence will be good, and you will have enjoyment and satisfaction!It Is Time To Race

If you are following the run/walk program continue to work towards this goal and Join a run/walk race instead!

A Good Run/Walk – It’s time to race…

Somewhere between a 2K and 5K would be the best race for YOU  to sign up for.

  •  Look for a race that starts sometime in October, so that you will have enough time to get prepared.

 A Few Questions to ask yourself…

  • Will you be running the whole race or will you doing it in intervals? (Example 5minute running and 1minute walking in run/walk intervals to the end.)
  • Will you be running the race with a friend?
  • Are you training for running faster?
  • Are you ready to get dedicated and run every week for at least 3 days/ week?

* These questions will help you decide what you want to do for your big race day!

Most races are for charity, this is good for you and the community. You get to be healthy and give out as a beginner training…

So lets talk about how to prepare:

  1. Start slow in a beginner training or running program, and always follow a beginner training program that is clear and you can understand.
  2. Make sure that you have a proper schedule for your workouts and you are leaving lots of room in the week for break days.
  3. Make sure if you are running or run/walking the race that you give yourself at least 6 to 8 weeks prior before you begin.
  4. Go visit the course you will be running before so that you have a good idea of what the course is like.
  5. Dress in layers if it is cold and wear well fitted running clothes if it is warm. If you have problems with your legs rubbing compression pants or shorts are great. Or try some sports gel.
  6. Bring water for the end of the race.
  7. Stretch . Here is some good information on stretching!
  8. Give yourself a pep talk, know that you are a beginner in training and be proud of yourself for doing this!
  9. Remember to smile and tell yourself that You Can Do It!
  10. You don’t have to run fast…Just finish!

Sign up!

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How Do You Breathe When Running?

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How Do You Breathe When Running?

Shortness of breath while running can be a common occurrence that happens to a  beginner runner and even an experienced runner. It is a natural symptom that happens when you overexert yourself.  There are reasons for this and ways to control this.

How do you breathe when running?Monthly Challenge - RunningMySpace
Read on and I’ll show you how!

Reasons For Shortness Of Breath

There are many reasons for shortness of breath while running. Most of them are normal, but some may be something you should keep a close eye on and others need immediate attention!

The Most Common Reason For Shortness of Breath

You are running too fast for your anaerobic threshold.

Meaning your muscles aren’t getting enough oxygen, so an increase of carbohydrates are burned to compensate this process.

Your muscles then produce a waste product called lactic acid, this lactic acid influences the increase of carbon dioxide; leaving your lungs working very hard in taking in oxygen with expelling increased amounts of carbon dioxide. Hence this causes you to breathe heavier and with more discomfort.

Running too fast too soon is hard on your whole body!

Typical Signs of shortness of Breath

breathing fast
unable to speak normally
using the neck and chest muscles to breathe
improper posture
color change in face red/pale

 How Do You Breathe When Running?

Run in a 2/2 ratio – run two step breathing and two steps breathing out. For a slower running 3/3.
Run at a speed that is slow enough to carry on a conversation.
Run standing upright not bent over.
Warm up with a walk and stretches.

Symptoms to watch for:

Coughing
Wheezing
Tightness in chest

Reasons:
Asthma or Allergies – Exercise Induced Asthma, which can be relieved with a puffer.
Chest cold/pneumonia
Chest injury
Out of Shape
Always check with your doctor before doing any exercise program!

When Shortness of Breath is Dangerous:

Causing pressure in the chest or pain
Pain in the arms
neck
jaw
If symptoms persist more than 5 minutes after, seek immediate medical attention. You could be having a heart attack!
These symptoms should never be taken lightly. Even if you feel these once before, during or after a run you should contact your doctor immediately about the situation.

Most times shortness of breath can be alleviated when you stop running or switch your running to a walk. A good word to note is to listen to what your body is telling you. If there is a pain, stop…Pushing past the limit could set you back to a point of not enjoying a running program.

Please leave a comment in the comments section if you’ve had problems with breathing and running before.

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