Training for 10k run for beginners

Eight weeks practice for 10k’s

The bare mention of the 10k race makes many people shudder, but if you follow a well devised and balanced training programme that does not have to be the case with you as well. And this is exactly that kind of programme, lasting for 8 weeks, which will ultimately bring you into shape and enable you to run and finish this challenging race. One thing needs to be emphasized though, this programme is suited for those who seek to get into shape in order to last the whole race and to finish it, and it is neither aimed at boosting one’s speed, nor concentrated on drilling you into running a really fast race.

Workouts

When it comes to training exercises, what should be known is that they are all easy runs by nature, meaning that a person should follow the running pace that s/he feels to be the most suitable one. As for the appropriate techniques, a person should adjust the breathing, but on the other hand, s/he should also be able to talk quite normally. In case, your hard breathing affects your ability to converse normally, then you should know that you are taking it too far with running. If you can squeeze in a tune while running, then your pace is too slow.

1st Week - Monday (rest)/ Tuesday (2 miles of easy running)/ Wednesday (3 miles of easy running)/ Thursday (resting day or day for some cross training)/ Friday (2 miles of easy running)/ Saturday (3 miles of easy running) and Sunday (3.25 miles of easy running)

2nd Week - Monday (rest)/ Tuesday (3.5 miles of easy running)/ Wednesday (2 miles of easy running)/ Thursday (resting/cross training day)/ Friday (3.5 miles of easy running), Saturday (2 miles of easy running) and Sunday (3.75 miles of easy running)

3rd Week - Monday (rest)/ Tuesday (3.5 miles of easy running)/ Wednesday (2 miles of easy running)/ Thursday (resting/cross training day)/ Friday (2 miles of easy running), Saturday (3.5 miles of easy running) and Sunday (4 miles of easy running)

4th Week - Monday (rest)/ Tuesday (3.5 miles of easy running)/ Wednesday (2 miles of easy running)/ Thursday (resting/cross training day)/ Friday (4.5 miles of easy running), Saturday (2 miles of easy running) and Sunday (4.5 miles of easy running)

5th Week - Monday (rest)/ Tuesday (4.75 miles of easy running)/ Wednesday (3 miles of easy running)/ Thursday (resting/cross training day)/ Friday (3 miles of easy running), Saturday (2 miles of easy running) and Sunday (5 miles of easy running)

6th Week - Monday (rest)/ Tuesday (5 miles of easy running)/ Wednesday (3 miles of easy running)/ Thursday (resting/cross training day)/ Friday (3 miles of easy running), Saturday (2 miles of easy running) and Sunday (5.5 miles of easy running)

7th Week - Monday (rest)/ Tuesday (5 miles of easy running)/ Wednesday (3 miles of easy running)/ Thursday (resting/cross training day)/ Friday (3 miles of easy running), Saturday (2 miles of easy running) and Sunday (6 miles of easy running)

8th Week - Monday (rest)/ Tuesday (6.25 miles of easy running)/ Wednesday (3 miles of easy running)/ Thursday (resting/cross training day)/ Friday (2 miles of easy running), Saturday (resting day) and Sunday race and enjoy!