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Best Running Tips :: 10k
Running Program for Beginners - A 12 Week Training Program for Your
First 10k
On this page I am providing you with a 12-week 10k running program for
beginners.
It
is the perfect 12-week 10 k training program for you if:
You currently are able to run for 30 minutes
You 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
on this site.
There are various options available, the third program helps you get to
30 minutes of running in 12 weeks.
Check it out, it's pretty good if I say so myself... :)
And it has had more than 1,000 users already.
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!
Looking for a
more advanced 10 k training program?
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 the
heart rate monitor running programs page first if you have
any questions.
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.
It's your responsibility to take care of
yourself. Whenever you feel an injury coming up, take a rest rather
than push through.
Subscribe
to the 10k Running Program
Why don't you
subscribe to this 10 k training program? I will provide
you
with a weekly e-mail with your schedule and add a tip or two about
running.
In twelve weeks time you will not only be able to run your first 10k,
you will also know a great deal more about running, than you do now.
How about
that? Oh by the way, of course I am providing this program
free of charge and your e-mail will not be shared with anyone at any
time. Period.
Does that
sound fair?
OK, now on to the program. I hope it works out well for you. I quite
often receive e-mails from people saying they have finished their first
10k with help from this program, so I am hoping it will also help you
get there!
12 Week 10k Running Program for
Beginners
Some Other
Pages You May Like
WK |
Workout 1 |
Workout 2 |
Workout 3 |
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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