Beginners 10K Training Program

Beginning Runner 10K Training Program

Adapted from Hal Higdon’s Web site: halhigdon.com

Wk	Sun	Mon	Tues	Wed	Thur	Fri	Sat
1: 1/13	Rest & stretch	1.5 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	1.5 mile run	30-60 minute walk
2: 1/20	Rest & stretch	1.75 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	1.75 mile run	35-60 minute walk
3: 1/27	Rest & stretch	2 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	2 mile run	40-60 minute walk
4: 2/3	Rest & stretch	2.25 mile run	Rest or run/walk	1.5 mile run	Rest & stretch	2.25 mile run	45-60 minute walk
5: 2/10	Rest & stretch	2.5 mile run & strength	30 minute cross	2 mile run & strength	Rest & stretch	40 min cross	3 mile run
6: 2/17	Rest & stretch	2.5 mile run & strength	30 minute cross	2 mile run & strength	Rest & stretch	40 min cross	3.5 mile run
7: 2/24	Rest & stretch	2.5 mile run & strength	35 minute cross	2 mile run & strength	Rest & stretch	50 min cross	4 mile run
8: 3/2	Rest & stretch	3 mile run & strength	35 minute cross	2 mile run & strength	Rest & stretch	50 min cross	4 mile run
9: 3/9	Rest & stretch	3 mile run & strength	40 minute cross	2 mile run & strength	Rest & stretch	60 min cross	4.5 mile run
10: 3/16	Rest & stretch	3 mile run & strength	40 minute cross	2 mile run & strength	Rest & stretch	60 min cross	5 mile run
11: 3/23	Rest & stretch	3 mile run & strength	45 minute cross	2 mile run & strength	Rest & stretch	60 min cross	5.5 mile run
12: 3/30	Rest & stretch	3 mile run & strength	30 minute cross	2 mile run & strength	Rest & stretch	Rest	10K race

To participate in this 10-K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. If running 1.5 miles for your first workout of the first week seems too difficult, you might want to begin by walking, rather than running.

Explanation of the terms used in the training schedule:

Stretch & Strength:

Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Sundays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you do some strength training following your Wednesday workouts, however you can schedule strength training on any two days convenient for your business and personal schedule – just be sure that they occur at least one full day apart from one another.

Run/Walk:

This is a combination of running and walking, suggested for those early in-between days when you want to do some running, but only some. There's nothing in the rules that suggests you have to run continuously, either in training or in the race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day's running workout.

Running workouts:

Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast.

Cross-Training:

On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for a 10-K race? It could be swimming, or cycling, walking, cross-country skiing, snowshoeing, climbing stairs or other forms of aerobic training, or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest:

The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

Long Runs:

The longest runs of the 8-week schedule are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient day for your long runs, feel free to do them on any other day of the week. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.

Walking:

Walking is an excellent exercise that a lot of runners overlook in their training. Feel free to walk during your running workouts any time you feel tired or need a break. Nobody cares whether you run the full 10-K, they're more concerned that you finish. If this means walking every step in practice and in the race, do it!