Your First 10k Race

This 8 week training plan is devised for those of you who want to make that step up to completing your first ever 10k race. Like all schedules, this one shouldn't be taken as a concrete plan and can be modified to suit your routine and level of running ability. 

An extension to previous plans, this one includes more all round exercises like strength and cross training. Strength training on a Monday is a way of resting from your longer Sunday runs while strengthening your muscles through simple exercises such as press-ups, pull-ups and sit-ups or lightweight but long repetitions in the gym. As always, it's crucial to do your stretching and especially on days succeeding your longer runs. While it is advised to do some strength training two times a week at this stage, the days are flexible and not fixed on Mondays and Thursdays, for example.

Cross training is another introduction to this training plan and is designed to be less strenuous than your runs. This time can be filled with various exercises such as cycling, spinning, swimming, walking or even jogging. Helping to keep your muscles active and your heart rate going, these days should be considered as recovery rather than high intensity.

WEEKMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
1 Stretch & strength 2.5 m run 30 min cross 2 m run + strength Rest 40 min cross 3 m run
2 Stretch & strength 2.5 m run 30 min cross 2 m run + strength Rest 40 min cross 3.5 m run
3 Stretch & strength 2.5 m run 35 min cross 2 m run + strength Rest 50 min cross 4 m run
4 Stretch & strength 3 m run 35 min cross 2 m run + strength Rest 50 min cross 4 m run
5 Stretch & strength 3 m run 40 min cross 2 m run + strength Rest 60 min cross 4.5 m run
6 Stretch & strength 3 m run 40 min cross 2 m run + strength Rest 60 min cross 5 m run
7 Stretch & strength 3 m run 45 min cross 2 m run + strength Rest 60 min cross 5.5 m run
8 Stretch & strength 3 m run 30 min cross 2 m run + strength Rest Rest 10K Race

 

H. Higdon's 10K Novice Guide