Learning about the best 10K Training Schedule

Keeping a 10K Schedule for Improving your Performance

All 10K runners know that it is important to create a training program that includes a 10K schedule. This is important if you want to improve your skills in this popular race. There are a variety of schedules on the Internet but there are so many you may be overwhelmed.

The 10K schedule is something that each runner must keep in order to get to their best 10K run. This means that they will create the possibility to more running in less time because they have stayed with a schedule that works.

Generally speaking it takes about 8 weeks to prepare for a 10K run and therefore a 10K schedule that is organized and easy to follow makes sense for the average runner. Here are two examples of a 10K schedule to get you started:

Beginner

 Week 1           Monday           Tuesday           Wednesday      Thursday         Friday

                        20 min             rest                   3 min jog         rest                   25 mins

Week 2            rest                   35 min easy     rest                   20 min steady  2x10 min fast

Week 3            rest                   30 min steady  run/jog             rest                   35 steady

As you can see, each week you are building upon the last week and you are moving toward your goal of keeping a 10K schedule. You would follow this out for another five weeks to complete the cycle of training.

Here is another example of a 10K schedule for someone who is an advanced runner. This individual has been running 4-5 times a week for 6 weeks or more:

Week 1            Monday           Tuesday           Wednesday      Thursday         Friday

                        3 miles easy     5 miles easy     rest                   6 miles             rest

Week 2            4 miles easy     6-7 miles          4 miles easy     6 miles             rest

                                                Easy hills

Week 3            rest                   6 miles             4 miles easy     6 miles easy     rest

Again, you can see that the 10K schedule would progress from this point with more running and higher level of training.

It is important to note that when you are looking for a 10K schedule you can look on the Internet for hundreds of choices and you must pick the ones that are at your fitness level. Start where you are and move forward a little each week.

As your endurance begins to develop and you can run longer distances and have better speed, you can begin to think about running some of the smaller races. This can give you an idea of how your 10K schedule needs to be tweaked.

You will also gain valuable information from other runners if you attempt the smaller runs. In the beginning, run because it is fun to see if you can finish the race. As you progress, you can start running some of the harder races. Always you will have on your mind the 10K race that you have set as your goal.

Many people take their 10K schedule with them until they are sure that they have memorized what to do. You might be able to find several types of races in your area to start with and then move onto regional races.