Once you’ve tackled a shorter distance race, like a 5K, you may want to step up to longer distances. A 10K race (about 6.2 miles) is a great way to go. It’s long enough that you’ve got to put in some solid training, yet not so long that you’ll have to devote a large amount of time to preparation.
The feel for a 10K is different as well. It’s a race that requires steady pacing and an even effort. If you run it well, you’ll keep a consistent pace throughout — running just about as fast at the end as you did at the beginning.
This 8-week plan is designed to give someone who’s got some running under their belt the fitness to run a solid 10K race. You won’t be ready to challenge for the top spots, but you probably won’t be bringing up the rear either.
The major components of the plan are three solid running days a week, interspersed with two days of cross-training and two days of rest. The cross-training involves walking or riding a bike. If you’ve got access to a gym, exercise bikes are fine as well. If you really want to run more, add a short run on the cross-training days, but keep the distance moderate.
Consistent training is the key, but if you miss a day, don’t worry, just pick up on the scheduled day — don’t try to “make it up.”
Here are some notes to understanding the plan:
Run: Runs should be done at a steady pace. The longer runs, in particular, should be slow enough that you can carry on a conversation. Ignore the feeling that you need to sprint at the end of each run. You’re building a base, not doing speed work.
Run/walk: Some of the runs are listed as run/walks. During the run, run for 10 minutes, then walk 1 minute, until the distance is completed. And, by the way, be sure to drink water about every 15 minutes on these longer efforts.
Rest : Rest days are important, especially as you increase distance. You’ve got to let your body recover from training and grow stronger. If you lift weights, swim or do other activities on rest days, keep it moderate in intensity.
Walk/cross-train: Walking allows your body to rest while still providing aerobic activity. Walk briskly, but enjoy your time outside. — it’s great aerobic training that is easier on the body than running
Week 1:
30 min walk/cross-train
2 mile run
Rest
2 mile run
Rest
3 mile run
45 minute walk /cross-train
Week 2:
30 min walk
2-1/2 mile run
Rest
2-1/2 mile run
Rest
3-1/2 mile run
45 minute walk /cross-train
Week 3:
40 min walk /cross-train
2-1/2 mile run
Rest
2-1/2 mile run
Rest
4 mile run/walk
45 minute walk/cross-train
Week 4:
40 min walk /cross-train
3 mile run
Rest
3 mile run
Rest
4 mile run/walk
50-60 minute walk /cross-train
Week 5:
40 min walk /cross-train
3 mile run
Rest
3mile run
Rest
5 mile run/walk
50-60 minute walk /cross-train
Week 6:
40 min walk/cross-train
3 mile run
Rest
3 mile run
Rest
6 mile run/walk
45-60 minute walk/cross-train
Week 7:
40 min walk/cross-train
3 mile run
Rest
3 mile run
Rest
6 mile run/walk
45-60 minute walk/cross-train
Week 8:
40 min walk
3 mile run
Rest
4 mile run/walk
Rest
Rest
Race!
