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Clear Running Goals and Plan
Your 12 Week 10K Training Program
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- Sunday isRace Day 10K run!
- 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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