Published on March 23rd, 2015 | by Mark
5K to 10K Training Plan
Congratulations! You have just graduated from your couch and now you are heading your way to a life of more possibilities. Thanks to the 5K to 10K training plan that will assist you all the way to your desired goal. This training plan is suitable for beginners who want to deepen their journey with running by entering a 10-K race.
Table of Contents
How much training is needed?
Having at least one experience in running a 5-K race before is a plus in this training program. Going for a 10-K race today might be very painful and exhausting to your part, but chances are you could still finish it, although not efficiently and could come with possible injuries.
This training plan will last for eight weeks of “discipline & schedule” for you to finally enter your first 10-K race.
Using this 10-K program comes with a checklist. They are as follows:
- You must have no major health problems that could worsen when you get tired from undergoing this program.
- You must be in at least, a good shape, because a 10-K run may not be for all people.
- You must have done at least some jogging or walking consistent for a couple of days or weeks.
- You must be absolutely willing and interested in running and to the training plan as a whole.
Here are the terms that will be used in the training program and their corresponding definitions along with how you can enact them.
Strength and Stretch
Monday is the most advisable day for strength and stretch training. This day is set for a not-so-difficult but not-so-easy workout either. Primarily, this will be your minor exercise day after all the run that you did the previous week which might be intensive or a little exhaustive for some people.
In the strength and stretch, you will need to do some stretching, just the easy ones, for your running muscles. Any stretching activity intended for your running mechanism will suffice. For the strength training, this will consist of pull-ups, push-ups, working out with several tools in the gym, or utilizing free weights.
Just a tip: It is advisable and more beneficial to your part if you won’t go hardcore pumping weighty gears, but rather combine light weights with corresponding repetitions. This technique is the key for runners. In addition, it is also suggested that you do strength training after your Thursday workouts. However, you are free to choose between Monday and Thursday, whichever suits you best.
This activity is not that simple for beginners, but you will get used to it after some time. Put one of your feet in front of the other and run. You don’t need to go as fast as you can. The speed won’t matter but the distance covered is. Just follow how much distance you need to take in the table.
Preferably, your speed must be at a pace that enables you to comfortably talk to another person. It is recommended not to push yourself beyond your current limits.
There are a lot of cross-training exercises to choose from, but there are specific activities intended for 10-K race runners. You can select from cycling, swimming, snowshoeing, cross-country skiing, walking, and other types of aerobic trainings. Choose one which you are comfortable to do and is accessible in your current location.
It might be surprising for some but a rest is actually a must-have for every training plan. Matter of fact, rest is the most vital part of any training. If you think training days are significant, then having a rest day is far more essential. Simply because you deserve it, you must allot some of your time for rest.
Your muscles will only build strength if you rest, so if you do otherwise, you are not giving yourself the chance to improve through this program. Friday is the perfect day to rest as scheduled in the table.
This 8-week schedule features long runs every Sunday. The particular day is the most suitable one because obviously you will have more time to exercise during the weekend. However, if your schedule is not compatible with Sundays, then you are always free to switch it with Saturdays – or any other day for that matter.
Your pace must be relatively slow. There is actually no advantage if you run faster than you could, even if you are already expert in running.
Walking is another excellent exercise that should not be ignored or taken for granted. A lot of runners overlook walking in their training but now regret. Don’t do the same mistake as they did. As you can see in the training schedule, walking workouts are not specified. This is because you will be the one to decide when to walk, but this must be during your running workouts. Don’t just run but also walk occasionally. Remember, nobody cares how much time it takes for you to take that race because what matters is the fact that you have finished it.
Eight-week 10k Training Schedule
|1||Strength and Stretch||2.5 mile run||30 minutes Cross-Training||2 mile run plus strength training||Rest day||40 minutes Cross-Training||3 mile run|
|2||Strength and Stretch||2.5 mile run||30 minutes Cross-Training||2 mile run plus strength training||Rest day||40 minutes Cross-Training||3 mile run|
|3||Strength and Stretch||2.5 mile run||30 minutes Cross-Training||2 mile run plus strength training||Rest day||40 minutes Cross-Training||3.5 mile run|
|4||Strength and Stretch||2.5 mile run||35 minutes Cross-Training||2 mile run plus strength training||Rest day||50 minutes Cross-Training||4 mile run|
|5||Strength and Stretch||3 mile run||35 minutes Cross-Training||2 mile run plus strength training||Rest day||50 minutes Cross-Training||4 mile run|
|6||Strength and Stretch||3 mile run||35 minutes Cross-Training||2 mile run plus strength training||Rest day||1 hour Cross-Training||5 mile run|
|7||Strength and Stretch||3 mile run||40 minutes Cross-Training||2 mile run plus strength training||Rest day||1 hour Cross-Training||5 mile run|
|8||Strength and Stretch||3 mile run||40 minutes Cross-Training||2 mile run plus strength training||Rest day||Rest||10-K Race|
image credit: Title:Sunset Runner by Josh Janssen, on Flickr