The three training zones, yellow, orange and red, are a way to specify the intended intensity of the workout.
Print off the plan and keep it with a log of your mileage, your times, and how you feel after every run.ĭownload the training plan here. The only rule to follow is you want to have at least one day in between each run, so if you run on Mondays, run again on Wednesday and so on. Feel free to move the workouts to match your life schedule. The runs are a mix of indoor and outdoor runs and the cross-training days can be spent on an elliptical, an exercise bike, or doing the workout of your choice. When you download the First 10K Training Program, you’ll find a gradually progressing 10-week plan that includes three runs per week, two cross-training days and two rest days.
If you’ve been running less, or you’re just getting started, it’s wise to invest time in building your running up to this level before you begin this program. In this post you’ll find a training plan that is geared to those wanting to run their first 10K, and who’ve been running at least 30-40 minutes, three times per week for 2-3 months. The 10K distance is the perfect race for those who want to run a little farther than their usual 2-3 miler, build their running endurance and push their limits beyond a 5K.