Intermediate Run 10k Training Plan Week 2

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.

Remember to stretch. You may feel stiff and tight on your journey back to activity. Include total body stretches after you walk or run when the muscles are warm to improve flexibility and reduce aches, pains and tightness.

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

Cross-train with non-running, low impact activities for 30-45 minutes. Optimal cross-training activities include cycling, strength training, yoga, Stairclimbing, group exercise classes and more.

• Find 45 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 45 minutes at moderate effort (7).

Include 4-6 30-60-second pick ups within the run. Pick up your pace to 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. Keep the pick-up to 30 seconds maximum.

Your effort level should be at an i-Rate scale of 8 or heart rate of 80% of maximum. Cool down walking 5 minutes.

• Find 45 minute Routes
• Add this workout to your diary

Cross-train with non-running, low impact activities for 30-45 minutes. Optimal cross-training activities include cycling, strength training, yoga, Stairclimbing, group exercise classes and more.

• Find 45 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.

Schedule a session with a buddy, take a new route and try something new. The time will fly by!

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

Warm up walking 5 minutes - then run for 50 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.

Building endurance can be easily achieved by training in the correct effort level (6-7). It is easy to train hard, it takes discipline to train in the correct effort. Keep the long endurance runs at a conversational pace to successfully build aerobic endurance. It will pay off on race day.

• Find 50 minute Routes
• Add this workout to your diary

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.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.