A 10K Training Plan for New Runners
Running a 10K (that's 6.2 miles) can be intimidating, but if you can run 3 miles or 30 minutes comfortably, you can definitely do it.
This program will help you build a base to run a 10K in six weeks with a mix of running, strength training, and cross training. Be sure you are using proper running form to help you conserve energy, improve speed, and prevent injuries.
Tuesday and Sunday runs: Warm up with a 1-mile easy jog. Run the remainder at a comfortable steady pace.
Strength training: Complete all the exercises in Circuit 1 consecutively with minimal rest. Repeat for a total of three circuits, then continue with all the exercises in Circuit 2, again performing three circuits total.
Cross-training: Chose any type of cardio other than running, such as swimming, cycling, elliptical, stair climbing, rock wall climbing, or fast walking.
Check out the calendar below for your complete training plan. (If you're printing the plan, be sure to use landscape layout for best resolution.)