Your 12 Week 10K Training Program

You also might like the articles: 
 Clear Running Goals and Plan 



Your 12 Week 10K Training Program  

Week 1 

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3Km or walk for 45min.
• Saturday rest 
• Sunday is the long run 5.5K

Week 2

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
• Saturday rest 
• Sunday is the long run 6Km

Week 3

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
  
• Saturday rest 
• Sunday is the long run 6.5Km

Week 4 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 6.5Km

Week 5

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 7Km

Week 6 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run                                                                        
• Thursday Rest and Walk for 1hour                                                
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 7.5Km

Week 7 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 8Km

Week 8 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 8Km

Week 9 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 8.5Km

Week 10 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 9Km

Week 11

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 9.5Km

Week 12

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/Km run 
• Thursday Rest / Walk for 1hour
• Friday a walk for 1hour
  
• Saturday rest  
• Sunday is Race Day 10K run!

Important Things to note:  

• You can change your days around to suit your schedule. For example if you want to start your training program week on a Sunday and end it on a Saturday it is perfectly fine. 
• On your rest days, pay attention to the way your body is feeling. If you are not able to cross-train, strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your body time to heal. Do not forget to stretch before and after!
• On the walk days make sure your walk is leisurely. 
• The long runs on Sunday should be slow...Map your run before you go out and train running without a watch. -Not knowing your pace will make the run more enjoyable knowing that you can go slow...
• The two other running training days of the week, mix them up - run hills, a tempo runs, speed drills. Alternate weeks, example do not do hills two weeks in a row.
• The week of the race, train gently and relax. 
• Go to where the race is and get familiar with it by walking and/ running it. 
• Figure out what you are going to wear for the 10k . 
• Go over the 10K race in your head before hand. 
• Ask yourself pertinent questions about the 10K race.  Example: When are going to speed up? How do I want to start? Are you going to walk some of the race or run/walk? If you trained with a friend are you going to run the whole race with your friend?
•  Have a blast running your 10K and rest the next week with no running!

Sign up for free email updates on tips and motivation!
Learn more about running a marathon from Jago 
What's happening today at RunningMySpace