When you’re just starting to run, one of the most helpful things you can do is to craft a plan for your training. If you’ve established a goal- such as a 5 or 10K race, a training plan becomes essential.

I am a big fan of coaches Hal Higdon, Jeff Galloway and Dagny Scott.  These coaches subscribe to a meted approach to training that involves “active rest” days – incredibly important, especially for beginning runners.  Once you’ve developed a solid base of running and can run 2-3 miles at a time comfortably, you should be able to begin your 10K training program. 

The workout schedule shown below come from Hal Higdon’s training site and will train you into completing your first 10K.

A beginners 5K training schedule ,or a basic base training schedule will get you started, will build you up to 3 mile runs, and will help you build endurance; the 10K schedule helps you build distance.  Total training time from the beginning is approximately 4 months to race day. You can see a base-development training plan developed by Dagny Scott right here on Traxee.com

DISCLAIMER: Remember, before beginning any exercise program, visit your doctor to get clearance and to check for any medical conditions that would hinder your safe engagement in intense aerobic activity.

10K (6.321m) Training Plan - 8 Weeks (Beginners)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Stretch & strength	2.5 m run	30 min cross	2 m run + strength	Rest	40 min cross	3 m run
2	Stretch & strength	2.5 m run	30 min cross	2 m run + strength	Rest	40 min cross	3.5 m run
3	Stretch & strength	2.5 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m run
4	Stretch & strength	3 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m run
5	Stretch & strength	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	4.5 m run
6	Stretch & strength	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	5 m run
7	Stretch & strength	3 m run	45 min cross	2 m run + strength	Rest	60 min cross	5.5 m run
8	Stretch & strength	3 m run	30 min cross	2 m run + strength	Rest	Rest	10-K Race

 

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Tags: beginners, 10K training, base training, getting started, new runner, new to running, endurance, building endurance, Dagny Scott, hal higdon, Jeff Galloway

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Active rest!!! Posted by: Betty on Oct 09, 2008 at 09:21 AM