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View the original article at: http://www.origin.shape.com/fitness/sports/running/race_training/run_10k

Run 10K

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Before You Begin!

 

The following programs have been designed for either beginner runners or for those who have not exercised for several months. If you have already been training for some time, you may want to start out a few weeks into the suggested schedule or add on time to get up to speed with your current program.

 

The most important thing is to start out easily and to gradually build up your training week on week.

 

Find the program according to your goal BolderBOULDER 10K time or ability level, print it out and follow along each day.

 

Beginner Tips

  1. See your doctor before you start the program, particularly if you are a smoker or overweight. Regardless of age, it is wise to get a checkup to make sure you are not at risk due to muscle, skeletal or cardio vascular problems. You may even want to get a cardio vascular stress test to establish your current fitness.
  2. Transition yourself slowly into training. Many of you will either not have exercised for some time or have never followed a running based program before. This means you should start off cautiously, with lower level exercise such as walking, before you begin to progress over a number of weeks into more running and less walking.
  3. Use other forms of exercise if you are prone to injury. To get yourself back into the swing of regular exercise, avoid injury by doing "cross-training" activities such as cycling, swimming, snowshoeing or using cardio machines in the gym such as the stationary bike, elliptical machine, rowing machine and stair-stepper.
  4. Be Consistent. The best way to improve your fitness and get ready to run the BolderBOULDER 10K on Memorial Day, is to train consistently. Make sure you are working out a minimum of 3 days per week. Set aside a time of day that you will dedicate to your training program and try to stick to it. The more routine you make it, the more consistent you will train and the bigger the fitness gains you will make.
  5. Join the BolderBOULDER Training Club. When you need that extra motivation from a group and a push from a coach, there's nothing like being in a training group to help you reach your goal.

     

    Runners will be placed into groups of similar ability based upon their BolderBOULDER goal time. Club members then meet once per week at a pre-determined running trail. Weekly training schedules and personal training journals are accessed from the < atarget="new" href="http://www.bolderboulder.com/site3.aspx">BolderBOULDER Training Club website. In addition, your coach will be available via email if you have training questions, need advice, or just a little extra motivation.

    I Want to Run the Whole Way and Finish

    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 the entire BolderBOULDER 10K after several months of training.

     

    week Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
    Feb 19th - Feb 25th 20 min run/walk (Walk 2 mins, run 1 min, walk 2 etc) Rest 40 min walk Rest 20 min run/walk (Walk 2 mins, run 1 min, walk 2 etc) 30 min walk 60 min walk
    Feb 26th - March 1st 30 min run/walk (Walk 2 mins, run 2 min, etc) Rest 30 min run/walk (Walk 2 mins, run 2 min, etc) Rest 30 min run/walk (Walk 2 mins, run 2 min, etc) 30 min run/walk (Walk 2 mins, run 2 min, etc) 70 min walk
    March 5th - March 11th 40 min run/walk (Walk 1 mins, run 2 min, etc) Rest 40 min run/walk (Walk 1 mins, run 2 min, etc) Rest 40 min run/walk (Walk 1 mins, run 2 min, etc) 30 min run/walk (Walk 1 mins, run 3 min, etc) 80 min walk
    March 12th - March 18th 40 min run/walk (Walk 1 mins, run 3 min, etc) Rest 40 min run/walk (Walk 1 mins, run 3 min, etc) Rest 40 min run/walk (Walk 1 mins, run 3 min, etc) 25 min run/walk (Walk 1 mins, run 4 min, etc) 90 min walk
    March 19th - March 25th 30 min run/walk (Walk 1 mins, run 5 min, etc) Rest 30 min run/walk (Walk 1 mins, run 5 min, etc) Rest 30 min run/walk (Walk 1 mins, run 5 min, etc) 40 min run/walk (Walk 1 mins, run 5 min, etc) 90 min walk
    March 25th - April 1st 15 min easy run Rest 15 min easy run Rest 15 min easy run Rest 45 min run/walk (Walk 1 mins, run 3 min, etc)
    April 2nd - April 8th 20 min easy run Rest 20 min easy run Rest 20 min easy run 1 hour walk 25 min easy run
    April 9th - April 15th 25 min easy Rest 25 min easy run Rest 25 min easy run 1 hour walk 30 min easy run
    April 16th - April 22nd 30 min easy run Rest 30 min easy run Rest 30 min easy run Rest 40 min easy run
    April 23rd - April 29th 35min easy run 30 mins fartlek (run 3 mins easy 3 mins hard for 25 mins) Rest 40 min easy run 30 min easy run Rest 45 min easy run
    April 30th - May 6th 40 min easy run 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins) Rest 40 min easy run 40 min easy run Rest 50 min easy run
    May 7th - May 13th 45 min easy run 35 mins fartlek (run 4 mins easy 4 mins hard for 30 mins) Rest 45 min easy run 45 min easy run Rest 1 hour easy run
    May 14th - May 20th 30 min easy run 6 x 400m (1 lap of track) with 2 mins recovery bwtn each. Rest 45 min easy run 30 min easy run Rest 50 min easy run
    May 21st - May 27th 30 min easy run 6 x 1 minute fast run with 2 mins recovery bwtn each. Rest 25 min easy run Rest Rest 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 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
    Feb 19th - Feb 25th 40 min run/walk (Walk 1 mins, run 3 min, etc) Rest 40 min run/walk (Walk 1 mins, run 3 min, etc) Rest 40 min run/walk (Walk 1 mins, run 3 min, etc) 30 min run/walk (Walk 1 mins, run 4 min, etc) 80 min walk
    Feb 26th - March 1st 30 min run/walk (Walk 1 mins, run 5 min, etc Rest 30 min run/walk (Walk 1 mins, run 5 min, etc) Rest 30 min run/walk (Walk 1 mins, run 5 min, etc) 40 min run/walk (Walk 1 mins, run 5 min, etc) 90 min walk
    March 5th - March 11th 20 min continuous run Rest 20 min continuous run Rest 20 min continuous run 20 min continuous run 90 min walk
    March 12th - March 18th 25 min continuous run Rest 25 min continuous run Rest 25 min continuous run Rest 35 min continuous run
    March 19th - March 25th 30min easy run 30 mins fartlek (run 3 mins easy 3 mins hard for 25 mins) Rest 35 min easy run Cross train Rest 40 min easy run
    March 25th - April 1st 35 min easy run 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins) Rest 40 min easy run Cross train Rest 45 min easy run
    April 2nd - April 8th 40 min easy run Warmup/5 x 800m hard w/ 200 jog recovery. Cool down Rest 45 min easy run Cross train Rest 55 min easy run
    April 9th - April 15th 45 min easy run 35 mins fartlek (run 5 mins easy 5 mins hard for 35 mins) Rest 45 min easy run Cross train Rest 1 hour easy run
    April 16th - April 22nd Cross train Warmup/6 x 800m hard w/ 200 jog recovery. Cool down Rest 50 min easy run Cross train Rest 70 mins easy run
    April 23rd - April 29th Cross train Warmup/3 miles at Tempo or 10:15pace/Cool down Rest 50 min easy run Cross train Rest 80 mins easy run
    April 30th - May 6th Cross train Warmup/7 x 800m hard w/ 200 jog recovery. Cool down Rest 50 min easy run Cross train Rest 90 mins easy run
    May 7th - May 13th Cross train Warmup/3 miles at Tempo or 10:00pacer/Cool down Rest 50 min easy run Cross train Rest 80 mins easy run
    May 14th - May 20th 30 min easy run 8 x 400m (1 lap of track) with 2 mins recovery bwtn each. Rest 45 min easy run Cross train Rest 60 min easy run
    May 21st - May 27th 25 min easy run 6 x 1 minute fast run with 2 mins recovery bwtn each. Rest 30 min easy run Rest Rest 15 min easy run to shake legs out

    Sub 50/55 Minute 10K Goal Time

    Roughly 8:00 - 9:00 min mile pace, this is your goal pace for race day, after several months of training, not today.

     

    week Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
    Feb 5th - Feb 11th 15 min easy run Rest 15 min easy run Rest 15 min easy run Rest 60 min walk
    Feb 12th - Feb 18th 20 min easy run Rest 20 min easy run Rest 20 min easy run Rest 25 min easy run
    Feb 19th - Feb 25th 25 min easy run Rest 25 min easy run Rest 25 min easy run 45 min walk 25 min easy run
    Feb 26th - March 1st 30 min easy run Rest 30 min easy run Rest 30 min easy run Rest 30 min easy run
    March 5th - March 11th 20 min continuous run Rest 20 min continuous run Rest 20 min continuous run 20 min continuous run 90 min walk
    March 12th - March 18th 30 min easy run 30 min easy run Rest 30 min easy run Rest 30 min easy run 30 min easy run
    March 19th - March 25th NEED NEED NEED NEED NEED NEED NEED
    March 25th - April 1st 35 min easy run 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins) Rest 40 min easy run Cross train Rest 45 min easy run
    April 2nd - April 8th 40 min easy run Warmup/5 x 800m hard w/ 200 jog recovery. Cool down Rest 45 min easy run Cross train Rest 55 min easy run
    April 9th - April 15th 45 min easy run 40 mins fartlek (run 5 mins easy 5 mins hard for 35 mins) Rest 50 min easy run Cross train Rest 1 hour easy run
    April 16th - April 22nd Cross train Warmup/6 x 800m hard w/ 200 jog recovery. Cool down Rest 50 min easy run Cross train Rest 70 mins easy run
    April 23rd - April 29th Cross train Warmup/3 miles at Tempo or 9:00pace/Cool down Rest 50 min easy run Cross train Rest 80 mins easy run
    April 30th - May 6th Cross train Warmup/7 x 800m hard w/ 200 jog recovery. Cool down Rest 50 min easy run Cross train Rest 90 mins easy run
    May 7th - May 13th Cross train Warmup/4 miles at Tempo or 9:00pacer/Cool down Rest 50 min easy run Cross train Rest 80 mins easy run
    May 14th - May 20th 40 min easy run Warmup/8 x 400m hard w/ 200 jog recovery. Cool down Rest 45 min easy run Cross train Rest 60 min easy run
    May 21st - May 27th 30 min easy run 8 x 1 minute fast run with 2 mins recovery bwtn each. Rest 30 min easy run Rest Rest 15 min easy run to shake legs out

    Sub 40/45 Minute 10K Goal Time

    Roughly 6:20 - 7:15 min mile pace, this is your goal pace for race day, after several months of training, not today.

     

    week Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
    Feb 5th - Feb 11th 20 min easy run Rest 20 min easy run Rest 20 min easy run Rest 30 min easy run
    Feb 12th - Feb 18th 25 min easy run Rest 25 min easy run Rest 25 min easy run Rest 35 min easy run
    Feb 19th - Feb 25th 30 min easy run Rest 30 min easy run Rest 30 min easy run 30 min easy run 35 min easy run
    Feb 26th - March 1st 30 min easy run Rest 35 min easy run Rest 35 min easy run 30 min easy run 40 min easy run
    March 5th - March 11th 35min easy run 30 mins fartlek (run 3 mins easy 3 mins hard for 25 mins) Rest 40 min easy run Rest 30 min easy run 45 min easy run
    March 12th - March 18th 40 min easy run 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins) Rest 40 min easy run Rest 40 min easy run 50 min easy run
    March 19th - March 25th NEED NEED NEED NEED NEED NEED NEED
    March 25th - April 1st Cross train 40 mins fartlek (run 3 mins easy 5 mins hard for 40 mins) 45 min easy run 445 min easy run Rest Cross train 1 hour easy run
    April 2nd - April 8th Cross train Warmup/6 x 800m hard w/ 200 jog recovery. Cool down 45 min easy run 50 min easy run Rest Cross train 70 mins easy run
    April 9th - April 15th Cross train 40 mins fartlek (run 5 mins easy 5 mins hard for 35 mins) 45 min easy run 1 hour easy run Rest Cross train 80 mins easy run
    April 16th - April 22nd Cross train Warmup/8 x 800m hard w/ 200 jog recovery. Cool down 50 min easy run 1 hour easy run Rest Cross train 80 mins easy run
    April 23rd - April 29th Cross train Warmup/3 miles at Tempo or 7:30pace/Cool down 50 min easy run 1 hour easy run Rest Cross train 90 mins easy run
    April 30th - May 6th Cross train Warmup/7 x 800m hard w/ 200 jog recovery. Cool down 50 min easy run 1 hour easy run Rest Cross train 70 mins easy run
    May 7th - May 13th Cross train Warmup/4 miles at Tempo or 7:30pacer/Cool down 50 min easy run 1 hour easy run Rest Cross train 90 mins easy run
    May 14th - May 20th Cross train Warmup/10 x 400m hard w/ 200 jog recovery. Cool down Rest 45 min easy run Rest Cross train 60 min easy run
    May 21st - May 27th Rest 8 x 1 minute fast run with 2 mins recovery bwtn each. Rest 30 min easy run Rest Rest 15 min easy run to shake legs out