Your 12 Week 10K Training Program

Your 12 Week 10K Training Program

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Your 12 Week 10K Training Program  
10K training PlanWeek 1 
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run 
  • Thursday Rest and Walk for 45min.
  • Friday an easy 2/3Km or walk for 45min.
  • Saturday rest 
  • Sunday is the long run 5.5K
Week 2
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run 
  • Thursday Rest and Walk for 45min.
  • Friday an easy 2/3K or walk for 45min.
  • Saturday rest 
  • Sunday is the long run 6Km
Week 3
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run 
  • Thursday Rest and Walk for 45min.
  • Friday an easy 2/3K or walk for 45min.
  • Saturday rest 
  • Sunday is the long run 6.5Km
Week 4 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 6.5Km
Week 5
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 7Km
Week 6 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run                                                                        
  • Thursday Rest and Walk for 1hour                                                
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 7.5Km
Week 7 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 8Km
Week 8 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 8Km
Week 9 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 8.5Km
Week 10 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 9Km
Week 11
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run 
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest 
  • Sunday is the long run 9.5Km
Week 12
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/Km run 
  • Thursday Rest / Walk for 1hour
  • Friday a walk for 1hour
  • Saturday rest  
  • Sunday is Race Day 10K run!

Important Things to note:  
  • You can change your days around to suit your schedule. For example if you want to start your training program week on a Sunday and end it on a Saturday it is perfectly fine. 
  • On your rest days, pay attention to the way your body is feeling. If you are not able to cross-train, strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your body time to heal. Do not forget to stretch before and after!
  • On the walk days make sure your walk is leisurely. 
  • The long runs on Sunday should be slow...Map your run before you go out and train running without a watch. -Not knowing your pace will make the run more enjoyable knowing that you can go slow...
  • The two other running training days of the week, mix them up - run hills, a tempo runs, speed drills. Alternate weeks, example do not do hills two weeks in a row.
  • The week of the race, train gently and relax. 
  • Go to where the race is and get familiar with it by walking and/ running it. 
  • Figure out what you are going to wear for the 10k . 
  • Go over the 10K race in your head before hand. 
  • Ask yourself pertinent questions about the 10K race.  Example: When are going to speed up? How do I want to start? Are you going to walk some of the race or run/walk? If you trained with a friend are you going to run the whole race with your friend?
  •  Have a blast running your 10K and rest the next week with no running!
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