Beginner 10K Training Program

Welcome to the Beginner 10K Training Program. If you are thinking about running your first 10K race, congratulations! If you are just looking to get back into the swing of things, then welcome back! This program is designed to get you in shape to finish a 10K race. The focus of this program is not on developing speed or being competative, but rather on enjoying the race and actually being able to finish it.

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.

I like 10K races because they are not that long. I am not really a runner, but I do enjoy exercise. These shorter distances are perfect for my attention span.

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 to give you a feel of real training.

Your training will consist of Race Pace Training, 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.

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

Here's the 12-week Routine:

Follow this 10K training routine and you will be able to run that 10K with no problem. If you have come in later and do not have 12 weeks to train, do not worry. Build your cardiovascular endurance as best you can. If you do not get in a 6 or 7 mile run, that's not a big deal. 10K runs are around 5 miles, so even if you only have 8 weeks you will get enough running in.

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 oz 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.

Although no neccessary for such a short race, I do like to keep little gummy gels on me to eat on the run. For me it's more psycological. It's a nice reward at the end of each mile.

For your Beginner 10K training, you may be interested in getting a watch to keep track of your progress of see how fast you are running miles, etc. I recommend either the Timex Road Trainer Watch or the Timex Race Trainer Watch. You can click on either link to learn more about each watch.

Good luck!

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