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10k Training
If you are new to running, then go ahead and get yourself a new pair of running shoes. I cannot stress enough the importance of having a comfortable pair of running shoes during 10k training or training for any running event. They reduce the impact on your legs and joints while helping to avoid, or reduce, back pain. Visit your local running store to get fitted by experts. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 10k training program. Below are two 10k training schedules. If you have already been running a little, then you can begin the 7-week schedule. If you are new to running, then the 10-week schedule is a safe program to get you started and prepare you for a fun 10k race.
Week 1: Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 3 miles, Sunday - Off Week 2: Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off Week 3: Monday - Run 40 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off Week 4: Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 60 minutes, Sunday - Off Week 5: Monday - Run 3 miles, Tuesday - Run 50 minutes, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 70 minutes, Sunday - Off Week 6: Monday - Run 20 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 20 minutes, Friday - Off, Saturday - Run 75 minutes, Sunday - Off Week 7: Monday - Run 20 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Light 20 minute jog, Friday - Off, Saturday - Race Day, Sunday - Off Week 1: Monday - Run/Walk 15 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 15 minutes, Friday - Off, Saturday - Run/Walk 30 minutes, Sunday - Off Week 2: Monday - Run/Walk 20 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 20 minutes, Friday - Off, Saturday - Run/Walk 35 minutes, Sunday - Off Week 3: Monday - Run/Walk 25 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 25 minutes, Friday - Off, Saturday - Run 30 minutes, Sunday - Off Week 4: Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 3 miles, Sunday - Off Week 5: Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off Week 6: Monday - Run 40 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off Week 7: Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 60 minutes, Sunday - Off Week 8: Monday - Run 3 miles, Tuesday - Run 50 minutes, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 70 minutes, Sunday - Off Week 9: Monday - Run 20 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 20 minutes, Friday - Off, Saturday - Run 75 minutes, Sunday - Off Week 10: Monday - Run 20 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Light 20 minute jog, Friday - Off, Saturday - Race Day, Sunday - Off
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