Your 12 Week 10K Training Program

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Week 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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