Best Running Tips :: 10K Running Program

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.

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.

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

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.

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WK	Workout 1	Workout 2	Workout 3
WK 1	Zone 2	Zone 2	Zone 1
	20 min	25 min	30 min

WK 2	Zone 2	Zone 2	Zone 1
	25 min	25 min	35 min

WK 3	Zone 2	Zone 2	Zone 1
	30 min	30 min	40 min

WK 4	Zone 2	Zone 2 1/2	Zone 1
	25 min	20 min	30 min

WK 5	Zone 2	Zone 2 1/2	Zone 1
	35 min	25 min	45 min

WK 6	Zone 2	Zone 3	Zone 1
	35 min	2 x 10 min; 5 min jog in between	50 min



WK 7	Zone 2 1/2	Zone 3	Zone 1
	30 min	2 x 15 min; 5 min jog in between	55 min



WK 8	Zone 2	Zone 3	Zone 1
	25 min	2 x 10 min; 5 min jog in between	40 min



WK 9	Zone 2	Zone 3	Zone 1
	40 min	2 x 20 min; 5 min jog in between	60 min



WK 10	Zone 2	Zone 3	Zone 1
	45 min	2 x 20 min; 5 min jog in between	60 min



WK 11	Zone 2	Zone 3	Zone 1
	40 min	2 x 20 min; 5 min jog in between	50 min



WK 12	Zone 2	Zone 2	Race
	30 min	30 min	10 K

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