About the Beginner Plan
This plan is designed for new runners looking for a training program to prepare them for a 10Km race but also useful for experienced runners, looking for an easy schedule involving a low level of weekly miles.
Length: 8 Weeks
Typical Week: 3 Runs, 2 Days Off, 2 X-Training Sessions
Longest Run: 5.5 miles
The plan is designed for beginning runners with gentle approach. To participate in this 10Km plan, you should have no major health problems, and have done at least some jogging or walking. If running 2.5 miles for your first workout on Tuesday of the first week seems too difficult, you might want to pause before taking your first steps. If you have more than eight weeks before your 10K, switch to an easier (shorter) schedule to build on your endurance base.
Understanding the terms used in the training plan:
Rest: The first word you encounter in the 10Km Beginner Plan, is “rest.” I suggest you rest on Fridays before your weekend workouts and on Mondays after those workouts. You can’t train efficiently if fatigued. Take rest days seriously.
Running workouts: As a Beginner, don’t worry about how fast you run; just cover the distance–or approximately the distance suggested each day. Ideally, you should be able to run at a pace that allows you to hold a conversation comfortably with any training partners. In the 10Km Beginner Plan, you run three days of the week: Tuesdays, Thursdays and Sundays.
Cross-Training: On the training plan, this is identified simply as “X.” Wednesdays and Saturdays are cross-training days: swimming, cycling, walking or other forms of aerobic training. But don’t cross-train too vigorously. Cross-training days should be your easy days.
Long Runs: The longest runs are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn’t a convenient day for your long runs, feel free to do them on Saturday, cross-training on Sundays. What pace should you run? Go slow. Don’t be afraid to take walking breaks. Just cover the distance!!
Strength Training: Have you lifted before? If not, you may not want to start the same time you start a running program. Tuesdays and Thursdays are good days for strength training–after your run. Stretching also is important to keep your muscles loose. CONTACT ME FOR A TRAINING PLAN.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, I don’t specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. (Be aware that I have a separate 10Km walking plan if you decide to walk rather than run your goal of10Km.)
The following Routine is only a guide. If necessary, you can make minor changes to suit your work and family schedule.