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.
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, if you have already reached a certain level of fitness, just skip the first few weeks of these beginner running programs and start wherever you feel it is best !
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
Description
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 and the Running Programs FAQ first.
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.
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.