Every Woman's Events of Woodbury



Saturday, 2 April 2016

 

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10km Training Schedule

The 10K distance is very popular with beginner runners, especially those who have done a 5K race, but don't feel they're quite ready to take on the half-marathon.
Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 3km.
Notes about the schedule:
Mondays and Fridays: Mondays 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.
Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. If you feel good during the 2km, pick up the pace a little so you're running at your anticipated 10K race pace.
Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace for the designated mileage. If you're running outside, and you're not sure how far you run, you can figure out the distance by using sites such as MapMyRun.com.
Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) 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 or cross-train.
Note:  You can switch days to accommodate your schedule. So if you're busy on another day and prefer to work out on a Monday or Friday, it's fine to swap a rest day for a run day.


Beginner Runners' 10K Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1  Rest
2.5 km run CT or Rest 2.5km run Rest 3.5km run 25-30 min EZ
run or CT
2 Rest 3.5 km run CT or Rest 3.5km run Rest 4km run 25-30 min EZ
run or CT
3 Rest 4 km run CT or Rest  3.5km run Rest 5.5km run 30-35 min EZ
run or CT
4 Rest 5 km run CT or Rest 3.5km run Rest 5.5km run 35 min EZ run
or CT
5 Rest 5 km run CT or Rest 4km run Rest 6.5km run 35-40 min EZ
run or CT
6 Rest 5 km run CT 4km run  Rest 7.5km run 35-40 min EZ
run or CT
7 Rest 5.5 km run CT 5km run Rest 8km run 40 min EZ run
or CT
8 Rest 5km run CT or Rest 4km run Rest Rest 10K Race!