So you’ve tackled a 5K or two, or maybe none at all and are just ready to give the good ‘ol 6.25 mile run/walk a try. I can’t say anything other than I’m proud of you! There is nothing more scary and rewarding than trying something you never thought you could do.
As you know, Coach Kozak and I are participating in the Women’s Health Run 10 Feed 10 Fun Run here in Houston on September 27th and since we’re about 2 months away from the event, I thought I’d supply you guys with a training plan so you can train with us. Remember that if you live in any of the cities listed, you can always sign up for a run near you and use the code WHKOZAK for a $5 discount, woohoo! Don’t forget that you can always donate to the HASfit Hunger Warriors if running just isn’t your thing.
The following 10K training plan will help you achieve your goal however already assumes that your fitness level is one to which you can already run 2 miles. It’s ok if that 2 miles is a walk/run and of course always remember that before beginning any physical activity regimen that you consult your physician first. Also don’t forget to warm up before your run and finish with a 5 minute cool down walk.
About your 10K run schedule
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention, so DO NOT ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. If you feel good during the last mile, you can/should pick up the pace.
Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace for the designated mileage.
If you’re running outside, and you’re not sure how far you run, you can figure out the mileage by using sites such as Run Keeper or Map My Run apps.
Wednesdays: Do a cross-training routine such as this one at easy to moderate effort. Strength Training is also very beneficial to get stronger and more injury-resistant, try this routine! Of course, if you’re feeling very sluggish or sore, listen to your body and take a day off.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can cross-train.
A Note to Remember:
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 1.5 m run | CT or Rest | 1.5 m run | Rest | 2 m run | 25-30 min EZ run or CT |
| 2 | Rest | 2 m run | CT or Rest | 2 m run | Rest | 2.5 m run | 25-30 min EZ run or CT |
| 3 | Rest | 2.5 mi run | CT or Rest | 2 m run | Rest | 3.5 m run | 30-35 min EZ run or CT |
| 4 | Rest | 2.5 m run | CT or Rest | 2 m run | Rest | 3.5 m run | 35 min EZ run or CT |
| 5 | Rest | 3 m run | CT or Rest | 2.5 m run | Rest | 4 m run | 35-40 min EZ run or CT |
| 6 | Rest | 3 m run | CT | 2.5 m run | Rest | 4.5 m run | 35-40 min EZ run or CT |
| 7 | Rest | 3.5 m run | CT | 3 m run | Rest | 5 m run | 40 min EZ run or CT |
| 8 | Rest | 3 m run | CT or Rest | 2 m run | Rest | Rest | 10K Race! |
Good Luck and have fun! 🙂
Add comment