How to Schedule a 10k Training Program

Many runners like to start out with running a 5k and then eventually graduate to trying a 10k race. A 10k training program is slightly different than the 5k especially how you schedule out your training as the distance requires more work. Here is how you should schedule a 10k training program.

Difficulty: Moderate

Instructions

1. This is an eight week 10k training program schedule so be sure to line up your start time on the training schedule with the date of the race so that you are in peak form when the race time is due.

2. The first two weeks the focus of the 10k training program, running should be focused on time. Run four times a week for at least forty minutes. If you need to walk some, walk some but keep moving for forty minutes.

3. Weeks three and four of your 10k training program, you should increase your time to fifty minutes, three different times a week. The key is to condition on your lungs and legs to be able to operate for a long period of time. Do not worry about distance yet, just that you keep in motion for fifty minutes.

4. Weeks five and six of your 10k training program you should run five miles once during the week and run two other times for sixty minutes at your normal pace again, taking breaks as needed.

5. Week seven you should run six miles once during the week and run for sixty minutes two other times during the week.

6. Week eight is your final week and you should continue your long runs of sixty minutes threes times a week. If you can keep this 10k training program your lungs and legs will be ready to run the race any time after this.

Tips & Warnings

• Be sure to stretch before and after each run and to walk before and after to avoid any injuries. In addition to running, you should consider strength training to increase speed and performance.