Beginner Run 10k Training Plan Week 7

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 6-7. Cool down walking 5 minutes.

You'll feel stronger for longer if you run at a conversational pace. If you can talk, you going at the right pace. If not, slow down and invest in a stronger finish.

• Find 40 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.

Sneak in "steps" on your rest days by parking farther away from the entrance, manually delivery that memo or taking a 5 minute walk break at lunchtime.

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

Warm up walking 5 minutes - run at an easy effort for 10 minutes - then alternate fast paced running at an iRate Scale of 8 for 2 minutes, followed by 3 minutes at an easy effort (6-7) to catch your breath for 30 minutes.

Fast pace = a challenging pace where you can hear your breathing and it feels just outside your comfort zone. This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running.

Repeat 2 minutes fast 3 minutes easy for 30 minutes and cool down walking 5 minutes at an easy walking pace.

Missed a workout? No worries, if you missed a day or two, simply carry on with the scheduled program. If you missed more than a few days, ease back into it with two or three shorter, easy paced walks and then merge back to where you left off.

• Find 40 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.

Share your goals with your family and friends. You just may motivate your buddies to get out there and do it with you!

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

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

Never underestimate the power of a 20-30 minute walk. It gets your circulation moving, decreases stress and refreshes your mind. If you're running short on time and can't get in the full 40 minute workout, walk for 20 minutes and it will maintain your fitness and boost your mood.

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

Warm up walking 5 minutes - then run for 60 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.

Keeping a log of your training is a great way to begin to see how your body acclimates to the training. You can use it to evaluate what does and does not work for you.

• Find 60 minute Routes
• Add this workout to your diary

You'll grow faster as your body adapts and gets stronger. For now, keep the pace easy and conversational.

Disclaimer

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