Welcome to a fun 10k training plan! You've probably run a 5k before, or maybe even 4-5 miles, but want to literally go the extra mile and aren't quite sure how. Maybe you've found a 10k race to run with friends/family or want a new challenge. The good news is if you've ever run, the process to running a 10k race isn't too difficult. I do recommend not starting from ground zero - meaning that you've not been running/exercising the past few weeks. However, if this is you (because I promise you, it's been me MANY times), head over to the contact page and send me a message to help you get started. OR, you can start running 3-4 days per week (1-3 miles per day) for two weeks and then begin the training program. I encourage this to help avoid injury - not because you're incapable.
Below is a training plan with some notes to best understand how to go about this program!
If you're confused after looking this over, don't fret! I've explained the workouts below!
First and foremost, have fun! Running should never feel like a punishment. Your most important workout each week is your long run, what I've set for Saturday's. If you only get in one run per week (I don't recommend this!) it should be your long run. Try to do these runs at a consistent pace, but slow down your pace by about 30 seconds. If you typically run a 9:00 minute mile, do a 9:30 min/mile on your long runs. The day after your long run is just an easy run, to get the lactic acid and soreness out! Thursday's are set for race pace! This means you want to run each mile at the pace you're shooting for on race day. If you're goal is a 55 minute 10k, you'll want to run 8:45-9:00 minute miles. Wednesday's are set for biking! Why is biking important? Biking or other forms of cross training (swimming, dancing, cardio classes) allow you to move without the pounding of pavement. If you don't have access to a bike, anything I've listed above will work! Finally, you have rest days and yoga days. I can't stress enough how important taking rest and stretching are. Rest days allow your body to recoup, recover, and take a break. Yoga keeps you flexible, allowing your muscles to stretch and not be tight.
My last note is this: always listen to your body. Not every run is going to be easy or the best - and that's okay! In fact, it's normal. If you need to stop, please do. Rearrange your training schedule for what best fits you. If you feel overly or abnormally sore, take a few days off.
If you have questions or would like a "coach" to help you train, head over to the contact page and shoot me a message!