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10K Running Program





This is the perfect 12-week 10K Running Program for you if you currently are able to run for 30 minutes and wish to enter your first 10K race.

Running Tips Can't do 30 minutes of solid running yet?

Not to worry, take a look at the Beginner Running Programs.

They should help you get where you want to be.

By the way, with these Beginner Running Programs, if you have already reached a certain level of fitness, just skip the first few weeks of and start wherever you feel it is best !

TIP

This running program is very generic. I can understand if you wish to customize your running program to your own needs. But customizing is difficult without guidance. You can make mistakes with costly effects.

I use Daniels' Running Formula to design my running programs. It's the best running book I have. I highly recommend it.


This 10K running program uses heart rate monitor training zones. You can use it without a heart rate monitor as well.


This running program helps you prepare for your first 10K race in only twelve weeks. You will be doing three workouts per week.


The zones used are :

Zone 1
Slow Run
Zone 2
Easy Run
Zone 2 1/2
Steady State Run
Zone 3
Tempo Run


Before you look at the running schedule, please take note of the explanations behind the different zones and check out my views on cross training, warming up, cooling down et cetera.


It's a must-read especially if you googled your way to this running program without reading anything else on this site. So please, read this page first if you have any questions.


When you want to use this 10K running program, please keep in mind that you should have completed Beginners Running Program 3 (from 0 to 30 minutes of non-stop running in only 12 weeks).


I have designed this 10K running program with the aim of safely guiding you towards your first 10K race. But you are responsible for your own body. If you get injured don't blame me.


WK 1 Zone 2
20 min		 Zone 2
25 min		 Zone 1
30 min
WK 2 Zone 2
25 min		 Zone 2
25 min		 Zone 1
35 min
WK 3 Zone 2
30 min		 Zone 2
30 min		 Zone 1
40 min
WK 4 Zone 2
25 min		 Zone 2 1/2
20 min		 Zone 1
30 min
WK 5 Zone 2
35 min		 Zone 2 1/2
25 min		 Zone 1
45 min
WK 6 Zone 2
35 min		 Zone 3
2 x 10 min
5 min jog
in between		 Zone 1
50 min
WK 7 Zone 2 1/2
30 min		 Zone 3
2 x 15 min
5 min jog
in between		 Zone 1
55 min
WK 8 Zone 2
25 min		 Zone 3
2 x 10 min
5 min jog
in between		 Zone 1
40min
WK 9 Zone 2
40 min		 Zone 3
2 x 20 min
5 min jog
in between		 Zone 1
60 min
WK 10 Zone 2
45 min		 Zone 3
2 x 20 min
5 min jog
in between		 Zone 1
60 min
WK 11 Zone 2
40 min		 Zone 3
2 x 20 min
5 min jog
in between		 Zone 1
50 min
WK 12 Zone 2
30 min		 Zone 2
30 min		 Race
Your First
10K !



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10k Running Tips
10k Running Program | Base Running Drills | Tempo Running | Interval Running | Fartlek | Daniels' Running Formula





Running Training
Questions: Ask Your Running Training Questions | Running Training Q&A Summary |
Running Workouts: Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Running Workouts | Hill Running Tips and Workouts |
Running Programs: Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program |
Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running |
Other: Running Stretches | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Records



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