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How to Train for Your First 10K


First Time 10K Training Schedule

Don't just guess at a workout routine. You'll be happier with your race results when you train with a program that's specifically designed for a novice 10K runner.

We've put together a basic schedule for you to try below. Be sure to browse several training programs and compare them. Some programs are intended for advanced or expert runners. If you're a novice, you should stick to a rookie regimen, lest you become overwhelmed by workouts that are designed for people running at a higher intensity level.

Week

Mon.

Tues.

Wed.

Thur.

Fri.

Sat.

Sun.

1

Stretch/XT

2 miles

35 min. XT

2 miles

Rest

2.5 miles

40 min. XT

2

Stretch/XT

2 miles

35 min. XT

2 miles

Rest

3 miles

40 min. XT

3

Stretch/XT

2.5 miles

35 min. XT

2.5 miles

Rest

3.5 miles

40 min. XT

4

Stretch/XT

2.5 miles

40 min. XT

2.5 miles

Rest

4 miles

60 min. XT

5

Stretch/XT

3 miles

40 min. XT

2.5 miles

Rest

4.5 miles

60 min. XT

6

Stretch/XT

3.5 miles

40 min. XT

3 miles

Rest

5 miles

60 min. XT

7

Stretch/XT

4 miles

50 min. XT

2 miles

Rest

6 miles

60 min. XT

8

Stretch/XT

3 miles

35 min. XT

2 miles

Rest

5 miles

35 min. XT

9

Stretch/XT

2 miles

20 min. XT

1.5 miles

Rest

Rest

RACE DAY

XT = Cross training, such as swimming or biking

Keeping your training program close at hand is perhaps the single most effective tactic for success. Make sure you have to look at it every day. Print your training calendar and post on the wall of your kitchen. Every time you complete a training run, cross it off of the calendar.

Not only does this routine provide visual evidence of your accomplishment and reinforce your training, but it's also a constant reminder of your goals. Understand that it's not uncommon for even dedicated runners to miss scheduled workouts. Anguishing about a missed run accomplishes nothing. Just be flexible and commit to making up that exercise as best you can.

If you're training for your very first 10K, we've got some tips to help get you across the finish line. You'll see them on the next page.


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