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    Beginners 10k

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    Román Carey
    This 3-week training schedule aims to prepare beginner runners to complete a 10K race. It involves running 4 days per week, starting with shorter intervals and distances in the first week and gradually increasing the run times and distances over the following 5 weeks. The schedule culminates in a 10K run on the final Sunday.

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    Download as PDF, TXT or read online from Scribd

    Beginners 10k

    Uploaded by

    Román Carey
    23 views1 page
    This 3-week training schedule aims to prepare beginner runners to complete a 10K race. It involves running 4 days per week, starting with shorter intervals and distances in the first week and gradually increasing the run times and distances over the following 5 weeks. The schedule culminates in a 10K run on the final Sunday.

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    This 3-week training schedule aims to prepare beginner runners to complete a 10K race. It involves running 4 days per week, starting with shorter intervals and distances in the first week and gradually increasing the run times and distances over the following 5 weeks. The schedule culminates in a 10K run on the final Sunday.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    23 views1 page

    Beginners 10k

    Uploaded by

    Román Carey
    This 3-week training schedule aims to prepare beginner runners to complete a 10K race. It involves running 4 days per week, starting with shorter intervals and distances in the first week and gradually increasing the run times and distances over the following 5 weeks. The schedule culminates in a 10K run on the final Sunday.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    BEGINNERS 10K SCHEDULE TARGET: TO COVER 10K PREREQUISITE: BEGINNERS 5K SCHEDULE: 4 DAYS PER WEEK

    WEEK 1 WEEK 2 WEEK 3

    MONDAY MONDAY MONDAY


    20 min Rest Rest

    TUESDAY TUESDAY TUESDAY


    Rest 35 min easy 30 min steady

    WEDNESDAY WEDNESDAY WEDNESDAY


    3 x 5 min fast (jog 3 min in between) Rest 3 x 5 min run; 3 min jog in between

    THURSDAY THURSDAY THURSDAY


    Rest 20 min steady Rest

    FRIDAY FRIDAY FRIDAY


    25 min steady Rest 35 min steady

    SATURDAY SATURDAY SATURDAY


    Rest 2 x 10 min fast (4 min walk in between) Rest

    SUNDAY SUNDAY SUNDAY


    30 min easy 40 min easy 50 min easy

    WEEK 4 WEEK 5

    MONDAY MONDAY
    Rest Rest

    TUESDAY TUESDAY
    35 min steady 30 min steady

    WEDNESDAY WEDNESDAY
    Rest 3 x 8 min cruise; 2 min jog between

    THURSDAY THURSDAY
    40 min steady Rest

    FRIDAY FRIDAY
    4 x 6 min run (3 min walk/jog) 25 min steady

    SATURDAY SATURDAY
    Rest Rest

    SUNDAY SUNDAY
    60 min easy 10K run

    nikerunning.com

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