Beginner 10K Training Program

Welcome to the Beginner 10K Training Program. This program is designed to get you on track and in shape to finish a 10K race.

There is nothing more exhilarating than running your first 10K race. You feel such a sense of accomplishment knowing that you trained so hard to complete something so rewarding.

The Beginner 10K Program is not designed to increase your running speed. That will be handled in the more advanced training programs, but some speed workouts will be incorporated.

Your training will consist of Race Pace, Fartlek Training, and Hill Training. Any run not specified as a race pace should be run at an easy pace - 1-2 minutes behind your race pace.

Any thing marked 4x400 means performing four 400m stretches at given pace.

Here's the 12-week Routine:

Remember to hydrate yourself a few days before your run by drinking plenty of water. Eat complex carbs a few hours before your race with 8 ox of water to make sure you are ready to go the day of your race. Do not eat so that you are full. A small bowl of oatmeal with a banana or an apple does wonders.

Good luck!