The Nerd Lifestyle

My 10k Training Guide

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This is the guide I’ve been following.  I’m currently on week 4.  Only problem I have with this are the repeats and only because I don’t have a good way to track distance without constantly taking out my iphone and looking at my current distance.  I got this guide from here

Week 1

  • Monday - Rest. Rest is an important part of any training program.
  • Tuesday - Run 2 miles easy. Run at an easy “conversational” pace.
  • Wednesday - Warm up with 10 to 15 minutes of easy jogging. Run 4 x Hill repeats. Run up a hill of moderate grade. Run at a pace that feels like 5K pace. Your pace will be slower, but will feel 5K pace because of the added difficulty of the hill. Run up the hill for about 100 meters. Jog down the hill and repeat.
  • Thursday - Rest or cross train. Rest or engage in a non-running activity.
  • Friday - Run 2.5 miles easy.
  • Saturday - Run 2 miles easy.
  • Sunday - Run 3 miles easy.

Week 2

  • Monday - Rest. This program uses Monday as a rest day, because Sunday is your longest run of the week. You can adjust this to meet your needs, but take off the day after your longest weekly run.
  • Tuesday - Run 3 miles easy.
  • Wednesday - Warm up with 10 to 15 minutes of easy jogging. Run 4 x 800 meter repeats at around your 5K pace or about 15 seconds per mile faster than your 10K pace. Jog easily for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday - Rest or cross train.
  • Friday - Run 3 miles easy.
  • Saturday - Run 2 miles easy.
  • Sunday - Run 3.5 miles easy. You move up to 3.5 miles here. Try to keep your pace easy, but consistent. You are now running over half of a 10K. A 10K is 6.2 miles.

Week 3

  • Monday - Rest
  • Tuesday - Run 3.5 miles easy.
  • Wednesday - Warm up with 10 to 15 minutes of easy jogging. Run 6 x 400 meter repeats at 10 seconds per mile faster than your 5K pace or about 25 seconds faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday - Rest or cross train.
  • Friday - Run 3.5 miles easy.
  • Saturday - Run 2 miles easy.
  • Sunday - Run 4 miles easy. You make another increase in mileage here. Remember to keep you pace easy.

Week 4

  • Monday - Rest
  • Tuesday - Run 4 miles easy.
  • Wednesday - Warm up with 10 to 15 minutes of easy jogging. Run 6 x 800 meter repeats at around your 5K pace or 15 seconds per mile faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 4 miles easy.
  • Saturday - Run 2 miles easy.
  • Sunday - Run 4.5 miles easy.

Week 5

  • Monday - Rest
  • Tuesday - Run 4.5 miles easy.
  • Wednesday – Warm up and run 2 x 1600 meter repeats at your 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday - Rest or cross train.
  • Friday - Run 4.5 miles easy.
  • Saturday - Run 2 miles easy.
  • Sunday - Run 5 miles easy.

Week 6

  • Monday - Rest
  • Tuesday - Run 5 miles easy.
  • Wednesday - Warm up with 10 to 15 minutes of easy jogging. Run 8 x 800 meter repeats at around your 5K pace or 15 seconds per mile faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday - Rest or cross train.
  • Friday - Run 5 miles easy.
  • Saturday - Run 2 miles easy.
  • Sunday - Run 5.5 miles easy.

Week 7

  • Monday – Rest
  • Tuesday – Run 5.5 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 3 x 1600 meter repeats at 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 5.5 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 6 miles easy. You are now running almost a full 10K. This will be your longest training run. The fitness level you have built up will easily carry you the last .2 miles of the race.

Week 8

  • Monday – Rest
  • Tuesday – Run 6 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 8 x 400 meter repeats at 10 seconds per mile faster than your 5K pace or 25 seconds per mile faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Run 2 miles easy. You are starting to taper, or decrease the volume of your training today. This will keep your legs strong and fresh for the race.
  • Friday – Run 2 miles easy.
  • Saturday – Rest
  • Sunday – RACE DAY!! Have Fun!

Written by eod

February 12th, 2009 at 10:31 pm

Posted in Fitness

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