Beginner 10K Training Plan

Week 1:

Monday: Rest Tuesday: 1.5-mile run Wednesday: Core/Rest Thursady: 1.5-mile run Friday: Core/Rest Saturday: 2-mile run Sunday: 25 to 30 minutes run

Week 2:

Monday: Rest Tuesday: 2-mile run Wednesday: Core/Rest Thursday: 2-mile run Friday: Core/Rest Saturday: 2.5-mile run Sunday: 25 to 30 minutes run

Week 3:

Monday: Rest Tuesday: 2.5-mile run Wednesday: Core/Rest Thursday: 2-mile run Friday: Core/Rest Saturday: 3.5-mile run Sunday:30 to 35 minutes run

Week 4:

Monday: Rest Tuesday 2.5-mile run Wednesday: Core/Rest Thursday: 2-mile run Friday: Core/Rest Saturday: 3.5-mile run Sunday:35 minutes run.

Week 5:

Monday: Rest Tuesday: 3-mile run Wednesday: Core/Rest Thursday: 2.5-mile run Friday: Core/Rest Saturday: 4-5 mile run Sunday: 35 to 40 minutes run.

Week 6:

Monday: Rest Tuesday: 3 mile run Wednesday: Core/Rest Thursday: 2.5-Mile run Friday: Core/Rest Saturday: 4.5 mile run Sunday: 35-40 minutes run

Week 7:

Monday: Rest Tuesday: 3.5 mile run Wednesday: Core/rest Thursday: 3 mile run Friday: Core/rest Saturday: 5 mile run Sunday: 40 minute run

Week 8:

Monday: Rest Tuesday: 3 mile run Wednesday: Core/rest Thursday: 2 mile run Friday: Rest Saturday: Rest Sunday Race day

*The key to building up a good running foundation is to start slow. These workouts may seem easy, but if you are not a runner or have not run in quite some time, this is a good place to start. When improving your cardiovascular strength and running stamina, it is important to remain in Zone 2 when it comes to your heart rate (meaning you can carry on a conversation while running). When it comes to running, the core is often overlooked and left out. A strong core=strong running form. Another tip to running is it is not about how long your stride is (unless you are sprinting). Imagine that you are running on lava, you want shorter strides, but a faster cadence. As always, if you have any questions, please reach out. Lastly, if you become serious about running, invest in a good pair of running shoes. Often the motivation to stick to a plan is to register for a race. This gives you a goal to work towards. Miles make memories, even if it is just, you and the pavement.