this program has been designed for new runners looking for a training program to prepare them for a 10k race. how much do you need to train to run 10k? but if you’ve made the decision to run a 10k race you might as well do it right. if running 2.5 miles for your first workout on tuesday of the first week seems too difficult, you might want to pause before taking your first steps. rest: the first word you encounter in the 10k novice program, and in many of my other training plans from 5k to the marathon, is “rest.” i suggest you rest on fridays before your weekend workouts and on mondays after those workouts. ideally, you should be able to run at a pace that allows you to converse comfortably with any training partners. in the 10k novice plan, you run three days of the week: tuesdays, thursdays and sundays. long runs: the longest runs are planned for sundays, since you probably have more time to do them on the weekends. what pace should you run?
if not, you may not want to start the same time you start a running program. tuesdays and thursdays are good days for strength training–after your run. (be aware that i have a separate 10k walking program if you decide to walk rather than run your goal 10k.) if necessary, you can make minor modifications to suit your work and family schedule. thank you sooo much for this amazing plan! hi, i’m running now according to this program and i think it’s great! thanks, liat recently used this 10k training program to train for my first ever race. prior to training, i had probably never run more than two miles on a single run. the 10k race went great and i could definitely see myself moving on to a half-marathon next. whether pursuing general fitness, training for your first race, or trying to hit your next personal best, halhigdon.com connects millions of runners to hal’s books, training programs, and apps each year.
following is an eight-week training schedule to help get you to the finish line of a 10k. (for those metrically challenged, tried and trusted; a basic 8 week training plan to a 10k race. the training schedule involves this 8-week 10k training schedule is geared toward beginner runners who want to run their first 10k. you will steadily, 8 week 10k training plan intermediate, 8 week 10k training plan advanced, 10k running plan for beginners pdf, 10k training plan beginner, 10k training plan beginner.
race day! rest. pointers and tips. • if walking, walk briskly or “with purpose.” run interval as the running becomes easier to run 2 minutes but keep the one minute walk interval. build the run interval to five minutes. • this plan assumes a runner or walker has some base mileage. by susan s. this 8 week 10k training schedule includes 4 days per week of running – two easy runs, one long run, and one (optional) recovery run. click here to download the first 10k training plan. tags. 10k training, 8 week 10k training plan beginner pdf, 10k training plan beginner 12 weeks, 6 week 10k training plan beginner, couch to 10k in 8 weeks app
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