Race Training Plans
Let this 14-week, multi-level program be your guide.
Beginners: "I Want to Run the Whole Way and Finish" 10K Goal
Designed for those who do not yet consider themselves a runner but would like to start training a little more seriously with a view to running an entire 10K after several months of training.
Week 1
Monday - 20 min run/walk (Walk 2 mins, run 1 min, walk 2 etc)
Tuesday - Rest
Wednesday - 40 min walk
Thursday - Rest
Friday - 20 min run/walk (Walk 2 mins, run 1 min, walk 2 etc)
Saturday - 30 min walk
Sunday - 60 min walk
Week 2
Monday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Tuesday - Rest
Wednesday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Thursday - Rest
Friday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Saturday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Sunday - 70 min walk
Week 3
Monday - 40 min run/walk (Walk 1 mins, run 2 min, etc)
Tuesday - Rest
Wednesday - 40 min run/walk (Walk 1 mins, run 2 min, etc)
Thursday - Rest
Friday - 40 min run/walk (Walk 1 mins, run 2 min, etc)
Saturday - 30 min run/walk (Walk 1 mins, run 3 min, etc)
Sunday - 80 min walk
Week 4
Monday - 40 min run/walk (Walk 1 mins, run 3 min, etc)
Tuesday - Rest
Wednesday - 40 min run/walk (Walk 1 mins, run 3 min, etc)
Thursday - Rest
Friday - 40 min run/walk (Walk 1 mins, run 3 min, etc)
Saturday - 25 min run/walk (Walk 1 mins, run 4 min, etc)
Sunday - 90 min walk
Week 5
Monday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Tuesday - Rest
Wednesday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Thursday - Rest
Friday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Saturday - 40 min run/walk (Walk 1 mins, run 5 min, etc)
Sunday - 90 min walk
Week 6
Monday - 15 min easy run
Tuesday - Rest
Wednesday - 15 min easy run
Thursday - Rest
Friday - 15 min easy run
Saturday - Rest
Sunday - 45 min run/walk (Walk 1 mins, run 3 min, etc)
Week 7
Monday - 20 min easy run
Tuesday - Rest
Wednesday - 20 min easy run
Thursday - Rest
Friday - 20 min easy run
Saturday - 1 hour walk
Sunday - 25 min easy run
Week 8
Monday - 25 min easy
Tuesday - Rest
Wednesday - 25 min easy run
Thursday - Rest
Friday - 25 min easy run
Saturday - 1 hour walk
Sunday - 30 min easy run
Week 9
Monday - 30 min easy run
Tuesday - Rest
Wednesday - 30 min easy run
Thursday - Rest
Friday - 30 min easy run
Saturday - Rest
Sunday - 40 min easy run
Week 10
Monday - 35 min easy run
Tuesday - 30 min fartlek (run 3 min easy, 3 min hard for 25 min)
Wednesday - Rest
Thursday - 40 min easy run
Friday - 30 min easy
Saturday - Rest
Sunday - 45 min easy run
Week 11
Monday - 40 min easy run
Tuesday - 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - 40 min easy run
Saturday - Rest
Sunday - 50 min easy run
Week 12
Monday - 45 min easy run
Tuesday - 35 mins fartlek (run 4 mins easy, 4 mins hard for 30 mins)
Wednesday - Rest
Thursday - 45 min easy run
Friday - 45 min easy run
Saturday - Rest
Sunday - 1 hour easy run
Week 13
Monday - 30 min easy run
Tuesday - 6 x 400m (1 lap of track) with 2 mins recovery bwtn each.
Wednesday - Rest
Thursday - 45 min easy run
Friday - 30 min easy run
Saturday - Rest
Sunday - 50 min easy run
Week 14
Monday - 30 min easy run
Tuesday - 6 x 1 minute fast run with 2 mins recovery bwtn each.
Wednesday - Rest
Thursday - 25 min easy run
Friday - Rest
Saturday - Rest
Sunday - 15 min easy run to shake legs out
Sub 60 Minute 10K Goal Time
Roughly 9:30 - 10:00 min mile pace, this is your goal pace for race day, after several months of training, not today.
Week 1
Monday - 40 min run/walk (Walk 1 min, run 3 mins, etc)
Tuesday - Rest
Wednesday - 40 min run/walk (Walk 1 min, run 3 mins, etc)
Thursday - Rest
Friday - 40 min run/walk (Walk 1 min, run 3 mins, etc)
Saturday - 30 min run/walk (Walk 1 min, run 4 mins, etc)
Sunday - 80 min walk
Week 2
Monday - 30 min run/walk (Walk 1 min, run 5 mins, etc)
Tuesday - Rest
Wednesday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Thursday - Rest
Friday - 30 min run/walk (Walk 1 min, run 5 mins, etc)
Saturday - 40 min run/walk (Walk 1 min, run 5 mins, etc)
Sunday - 90 min walk
Week 3
Monday - 20 min continuous run
Tuesday - Rest
Wednesday - 20 min continuous run
Thursday - Rest
Friday - 20 min continuous run
Saturday - 20 min continuous run
Sunday - 90 min walk
Week 4
Monday - 25 min continuous run
Tuesday - Rest
Wednesday - 25 min continuous run
Thursday - Rest
Friday - 25 min continuous run
Saturday - Rest
Sunday - 35 min continuous run
Week 5
Monday - 30 min easy run
Tuesday - 30 mins fartlek (run 3 mins easy 3 mins hard for 25 mins)
Wednesday - Rest
Thursday - 35 min easy run
Friday - Cross train
Saturday – Rest
Sunday - 40 min easy run
Week 6
Monday - 35 min easy run
Tuesday - 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 45 min easy run
Week 7
Monday - 40 min easy run
Tuesday - Warmup/5 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday – Rest
Sunday - 55 min easy run
Week 8
Monday - 45 min easy run
Tuesday - 35 mins fartlek (run 5 mins easy 5 mins hard for 35 mins)
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 1 hour easy run
Week 9
Monday - Cross train
Tuesday - Warmup/6 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 70 min easy run
Week 10
Monday - Cross train
Tuesday - Warmup/3 miles at Tempo or 10:15pace/Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 80 min easy run
Week 11
Monday - Cross train
Tuesday - Warmup/7 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 90 min easy run
Week 12
Monday - Cross train
Tuesday - Warmup/3 miles at Tempo or 10:00 pacer/Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday – Rest
Sunday - 80 min easy run
Week 13
Monday - 30 min easy run
Tuesday - 8 x 400m (1 lap of track) with 2 mins recovery btwn each
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 60 min easy run
Week 14
Monday – 25 min easy run
Tuesday - 6 x 1 minute fast run with 2 mins recovery btwn each
Wednesday - Rest
Thursday - 30 min easy run
Friday - Rest
Saturday - Rest
Sunday - 15 min easy run to shake legs out
Related Items
Get in the Race
No matter what your fitness level is, this complete program gives you everything you need to get moving, do a 10k or just feel great.
Running Tips from Katie Holmes' Marathon Trainer
Want to race like a star? Get pointers from a marathon pro.
Pine-Nut-Crusted Chicken Cutlets with Angel-Hair Pasta
Pine nuts add extra protein along with a heavenly flavor. For variety, substitute almonds. The tomatoes on the pasta are an excellent source of lycopene, a powerful antioxidant.
Featured Workout Video
Kettlebell Training
Gain strength, power, and speed with these kettlebell exercises.
More Videos >>
 |
|
|
|
|
|