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Marathon Training 10K

Aug 28, 2010

10K Training Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min EZ
2	Rest	2 m run	CT or Rest	2 m run	Rest	2.5 m run	25-30 min EZ
3	Rest	2.5 mi run	CT or Rest	2 m run	Rest	3 m run	30-35 min EZ
4	Rest	2.5 m run	CT or Rest	2 m run	Rest	3.5 m run	35 min EZ
5	Rest	3 m run	CT or Rest	2.5 m run	Rest	4 m run	35-40 min EZ
6	Rest	3 m run	CT	2.5 m run	Rest	4.5 m run	35-40 min EZ
7	Rest	3.5 m run	CT	3 m run	Rest	5 m run	40 min EZ
8	Rest	3 m run	CT or Rest	2 m run	Rest	Rest	10K Race!

Here is a very basic 10k training schedule. Obviously you can alter it to fit your schedule but if you are running at least 3 times a week with adequate stretching and resting you will succeed.

· CT stands for Cross Train (Bike, Swim, Walk, P90X etc)

· EZ is at an easy pace.

For more advanced schedules and training techniques visit some reputable running sites:

http://www.coolrunning.com/engine/2/index.shtml

http://www.runnersworld.com/channel/0,7119,s6-238-0-0-0,00.html

http://www.jeffgalloway.com/training/index.html

http://www.halhigdon.com/