Training Program: Generic 10K (6.2 miles) Training Schedule

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10k

The assumption is that you are getting into running distance and want to complete a 10K in a reasonably quick time for yourself, not necessarily racing or competing against others.

An advanced or racer’s 10K training would be more intense compared to this schedule.

All activities below are above and beyond your normal activities of daily living.

This schedule is aimed at the beginner / intermediate level.

If the start of this schedule seems too intense you will need to review the 5K schedule and start where you feel comfortable before moving into this 10K schedule.

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Generic 10K Training Schedule – Week 1

Day 1     Gym – Basic workout – legs + abdomen + stretching + foam roll.

Day2      Jog 1½ flat miles include 2x 30sec faster intervals.

Day 3     Rest day.

Day 4     Jog 1½ flat miles include 2x 45sec faster intervals.

Day 5     Rest day.

Day 6     Rest day.

Day 7     Jog/run 2 miles include 2x 1min faster intervals.

Generic 10K Training Schedule – Week 2

Day 1     Rest day.

Day 2     Rest day.

Day 3     Jog/run 2 miles include hills, include 2x 45sec faster intervals.

Day 4     Gym –  Basic workout – legs + abdomen + stretching + foam roll.

Day 5     Jog/run 2 miles include hills, include 4x 30sec faster intervals

Day 6     Rest Day

Day 7     Jog/run 3 miles include hills, include 3x 1min faster intervals

Generic 10K Training Schedule – Week 3

Day 1     Rest day.

Day 2     Rest day.

Day 3     Jog/run 2 miles include 1x faster pace for 30sec uphill + 2x 30sec on the flat faster intervals.

Day 4     Gym – hard workout abdomen + 3x 5mins easy mixed cardio cross-training + stretching +foam roll.

Day 5     Jog/run 2 miles on the flat, faster pace than normal.

Day 6     Rest day

Day 7     Jog/Run 4 miles include hills, include 4x 45sec fast intervals.

Generic 10K Training Schedule – Week 4

Day 1     Rest Day.

Day 2     Jog/run 2 miles include 1x faster pace for 45sec uphill + 2x 45sec on the flat faster intervals.

Day 3     Gym – heavy legs workout + abdomen + stretching + foam roll.

Day 4     Rest day.

Day 5     Jog/run 2 miles on the flat fast.

Day 6     Rest day

Day 7     Jog/run 5 miles, include hills, include 5x 30sec faster intervals.

Generic 10K Training Schedule – Week 5

Day 1     Rest day.

Day 2     Gym – heavy legs workout + abdomen + stretching + foam roll.

Day 3     Jog/run 2 miles fast include hills.

Day 4     Rest day.

Day 5     Jog/run 2 miles fast include hills.

Day 6     Rest day.

Day 7     Jog/run 5½ miles, include hills include 5x 40 second fast intervals.

Generic 10K Training Schedule – Week 6

Day 1     Rest Day

Day 2     comfort level 2 mile jog/run followed by abdominal workout + stretching + foam roll.

Day 3     Gym – medium intensity leg workout + stretching + foam roll.

Day 4     Gentle 3 mile jog/run + stretching + foam roll.

Day 5     REST DAY

Day 6     REST DAY.

Day 7     10K – Run/Race. Enjoy.

Definitions for this program.

Walk = your normal walking speed (average is 2½ to 3½ mph = 1 mile in approx. 17 to 24 minutes).

Jog = faster than your fast walk, but slower than running. (average is 5 to 6 mph = 1 mile in 10 to 12 minutes).

Run = Consistent faster pace but less than sprinting that you can hold for extended periods. (average is 6.5 to 8.3 mph = 1 mile in approx. 7¼ to 9 minutes).

Stretching

Please read our page on stretching before you run a 10k.

 

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