Beginner Run 10k Training Plan Week 1

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.

Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.

• Find 30 minute Routes
• Add this workout to your diary

Cycling, swimming, Pilates/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

Rest days are just as important as running days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 35 minutes at an easy effort level 6-7. Cool down walking 5 minutes.

The greatest means to running more comfortably is to control your pace early in the workout. Run at a pace where you can still talk and your body will more easily adapt to the demands of running.

• Find 35 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.

• Find 40 minute Routes
• Add this workout to your diary

After warming up, run at a "conversational" pace, or one where you can still talk. This pace should be a few notches above your easy warm up pace or a level in which you are breathing a little more vigorously, but not reaching for air.

If the run-walk interval is too challenging, add one more minute to the walking interval to catch your breath.

Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 6-7 on a scale of 1-10. You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.

There are 3-4 run workouts and two optional cross-training workout every week. The run sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.

You can walk on the alternate days, or if you enjoy another activity (cross-training), the days in between the run workouts is the perfect place to get them in!

• Find 40 minute Routes
• Add this workout to your diary

Create a "carrot," or something to strive for and mark out a course in your neighborhood. Drive one mile away from your home and make a mental mark.

Follow the gradual progression of the schedule in minutes, and keep your mind focused on reaching that mile marker. You'll get there, I promise!

Disclaimer

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