If you are an experienced runner and you are getting ready for a 10k then you know the importance of a 10k training schedule. A 10k training schedule is important for runners of all experience levels, wether you are an expert or a beginner.
If you are a beginner with little or no “race” experience, than you should definitely follow a beginners plan. You might feel excited but also intimidated by the idea of completing your first 10k road race. That is perfectly natural, especially if you don’t have any idea of how to begin you preparation.
Below is an example of a 10k training schedule that is great for beginners. But first a few important tips.
1. Consult a medical professional before starting any fitness program.
Running is often used for getting in great shape or for losing weight and getting healthy. But pushing your heart and lungs too hard, could result in injury. That would not help you lose weight or get healthy. So if you haven’t exercised, or had a physical, in a long while... you must!!
2. You don’t have to run your hardest or your fastest all of the time.
One of the keys to getting in great shape is consistency. If you push yourself too far too soon, you will likely miss key works due to soreness, emotional burnout, or injury. It is OK to walk if you feel tired. You can even walk the whole workout if you want to. Consistency is the key, not speed, not effort.
3. Have fun and be safe.
If you are going to be a consistent runner or walker or exerciser of any kind, you must have some fun, or else you will inevitably stop exercising. Therefore if you can do your workouts SAFELY while listing to your iPod or other music device, and its make exercising more bearable, then by all means do it! Or if you prefer running or walking on the treadmill while watching your favorite TV shows, you should do that as well. Exercising will not always be incredibly fun for everyone, but it will become easier with time and consistency. Of course one of the most fun parts of the entire process will be accomplishing your fitness and health goals.
If you ever feel like skipping one of your exercise days, remember why you decided to challenge yourself in the first place. One of the best ways to stay motivated is to have a goal, so challenge yourself by signing up for a 10k race near you and use the simple 3 day per week 10k training schedule below as your guide!
Warm up for 5 minutes.
Run/Walk at a very easy pace for 2 minutes.Then push yourself for 30 seconds. Repeat 5-7 times.
Cool down for 5 minutes.Run/Walk 20-25 minutes at an easy pace.
Run/Walk 20-25 minutes at an easy pace.
Long Slow Day.
Run or Walk if you need to, 45 minutes - 1 hour.Cool down with stretching.
Rest (don't workout) for at least 48 hours.