9 WEEK BEGINNER
10KM TRAINING PROGRAM
STARTS NOVEMBER 15TH
If you’ve got the will (and 9 weeks!), we’ve got the way. Whether you’re new to running or you’re coming back from an extended break, our 10km program will safely ease you into training and get you race ready in a few short months.
This training plan requires no more than three to four days of running or walking per week with a rest day in between. You do not have to do these work-outs on the days below, but try to have a rest day between each of your work-outs. Try to stay on track and avoid big increases in your work-out times so you don’t get injured or discouraged. Your first few weeks will include run/walk workouts to safely and comfortably build your endurance. By Week 5, you can make the switch from run/walk to run. If you feel like you’re not ready, continue to take walking breaks. It’s completely fine to use a run/walk strategy throughout your entire training and even on race day. Your goal should be to finish—regardless of what it takes to get there.
Before starting a 10km training program, you should make sure you are healthy enough to undertake the training. The training should not be taken lightly. Consult your medical professional to ensure you are ready for this important next step! You should be able to walk comfortably for at least 30 minutes before beginning a 10km 9 week training plan.
TIPS & TERMS
This means running totally comfortable and controlled. When running alone or with your running training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every 1.6km that you run.
Walking & Taking Breaks
If you feel the need to walk or take a break in your long run or during any of your training runs, by all means do so. Since you are just beginning the 10km, with finishing as your goal, just listen to what your body is telling you.
Long Runs(Long, Slow Distance)
These are any steady run for a long period of time and are designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner around your pace and ability for this one. You’ll have time to chat about anything that comes up.
Race Day Rules
Run slower than you feel like you should be running over the first 2 – 3 kilometers. Look around; chat a bit with those around you. And walk if you need to through the water stations, drink fluids, take a little break, then slowly resume running.