Target: To cover 10K Pre-requisite: Beginners 5K schedule
4 Days per week.
|
Week No |
Start Date |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Weekly
Total |
|
1 |
|
Rest |
20
min easy |
Rest |
25
min steady |
3
x 5 min fast (jog 3 min in between) |
Rest |
30
min easy |
|
|
2 |
|
Rest |
35
min easy |
Rest |
20
min steady |
Rest |
2
x 10 min fast.(4 min walk in between) |
40
min easy |
|
|
3 |
|
Rest |
30
min easy |
Rest |
35
min steady |
3
x 5 min run; 3 min jog in between |
Rest |
50
min easy |
|
|
4 |
|
Rest |
35
min easy |
Rest |
40
min steady |
4
x 6 min run; (3 min walk/jog) |
Rest |
60
min easy |
|
|
5 |
|
Rest |
30
min easy |
Rest |
25
min steady |
3
x 8 min cruise; 2 min jog in between |
Rest |
10k Run.
|
|
Terms
and Tips
Easy
Runs are just that – EASY. This
should be not faster than jogging.
Long
Runs are about building time on your feet, while shorter runs are about
recovery.
Steady
running is slightly faster but remain relaxed and you should comfortably be
able to maintain a conversation.
A
final reminder that although this schedule is designed to help you reach your
goal, it is not set in stone. No schedule should be. If you are feeling tired
take a day off. If ill you should not run and consult your doctor. If you
can’t make the run, forget it and move on to the next day.
Above
all training for an event should be challenging but FUN.