| |
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. |
Like the running programs on my site ?
Subscribe to
the Best Running Tips Newsletter
or to
my site blog and find out when I publish more running programs.
Go from 10K Running Program Page to Running Training Page
Go from 10K Running Program Page to Best Running Tips Homepage
| 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 |
Running Training
Ask Your Running Training Questions |
Running Training Q&A Summary |
Base Running |
Tempo Running |
Interval Running |
Fartlek / Speed Play |
Goal Pace Running |
Special Workout: Billat's 4 x 5 |
Special Workout: Yasso 800 |
Heart Rate Monitor Running Programs |
10K Running Program |
Half Marathon Running Program |
Running Cadence |
Running Stretches |
Running Strides |
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 Technique |
Running Workouts |
Hill Running Tips and Workouts |
Pose Running Technique |
Barefoot Running |
|
|
100 Day Marathon Plan Review
Site Sponsorship Policy
The Best Running Tips eBook...
More than 250 Pages
in 1 Easy eBook
Click here for more information.
Click the picture above to
subscribe to the
FREE
Best Running Tips
Newsletter
NOW WITH FREE E-BOOK
|