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10k Training Program – Basic

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10km Training Program Basic

Mon Tues Wed Thurs Fri Sat Sun
Week 1 20 mins off 20 mins off 20 mins 30 mins off
Week 2 20 mins off 20 mins off 20 mins 30 mins off
Week 3 30 mins off 30 mins off 30 mins 40 mins off
Week 4 30 mins off 30 mins off 30 mins 40 mins off
Week 5 20 mins off 30 mins off 20 mins 30 mins off
Week 6 30 mins off 30 mins off 30 mins 50 mins off
Week 7 30 mins off 30 mins off 30 mins 50 mins off
Week 8 30 mins off 30 mins off 30 mins 60 mins off
Week 9 30 mins off 30 mins off 30 mins 60 mins off
Week 10 30 mins off 30 mins off 30 mins 40 mins off
Week 11 30 mins 40 mins off 40 mins 30 mins 60 mins off
Week 12 30 mins 40 mins off 40 mins 30 mins 60 mins off
Week 13 30 mins 45 mins off 45 mins 30 mins 60 mins off
Week 14 30 mins 45 mins off 45 mins 30 mins 60 mins off
Week 15 30 mins off 30 mins off 30 mins 45 mins off
Remember to start off walking, then gradually introduce running.

Make sure you get a good pair of shoes designed for running. Don’t try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured and your running plans will have to be postponed. Visit
The Athletic Shoe Shop 
for information on purchasing the best shoes for you.

Expect to feel a little soreness the first week or two. You may not have exercised much, and it will take a little while for you to adjust.

If you feel more than general muscle soreness, back off! Don’t try to keep running through an injury, or pretty soon you won’t be running at all! If you feel pain, rest and use ice. Try to talk to someone with some experience with running injuries, or consult your doctor.

If you have to take a break for injury or family commitments, don’t give up! If you miss a workout or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two.

The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it’s easier for you to run on Sundays than on Mondays, that is fine. Just try to scatter your rest days throughout the week–don’t try to do all your running on consecutive days.

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