10K Running ProgramCan'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 : 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. To calculate your heart rate monitor training zones check out the Zoladz Heart Rate Zone Calculator or the Karvonen Heart Rate Zone Calculator. You will find much more interesting heart rate monitor training information in the heart rate monitor section of this site. Other running programs on this site : Beginners Running Program 1 -- From 0 to 15 minutes in eight weeks Beginners Running Program 2 -- From 0 to 20 minutes in ten weeks Beginners Running Program 3 -- From 0 to 30 minutes in twelve weeks Half Marathon Running Program -- Twelve Week Running Program for your first Half Marathon
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