How to Train for a 10k: A Running Program for Newbies

Nowadays, running has become some sort of a fad because it just feels good and somehow relieves stress. The “runner’s high” as many people would coin the sensation that we might feel during our runs. Sometimes we achieve it, sometimes we don’t, but when it’s sets in, our runs are pretty much easy, exhilarating and sometimes euphoric. If you’re a newbie runner who’s been hit by the running bug, then you know that developing injuries can be disheartening and a bit depressing.

Well, I know how you feel and I’m here to help. You oughta know that to enjoy the benefits of running and reduce the occurrence of injuries, you need to develop the right approach and the couch to 10k training program is a great start. Follow it religiously and you can enjoy running and minimize the onset of injuries and other conditions that may be detrimental to your running goals. This 10k training schedule is a great way to somehow prepare your body for longer distances. Read on and find out what this training program is all about.

As a basic principle, start and end each workout with 5-minute walk. This prepares or “warm ups” your body and increases your heart rate at the start of the run and “cools down” your body and brings your heart rate back to normal afterwards.

Week 1

Day 1 – Run 1 min, Walk 2 min, x8

Day 2 – Run 1 min, Walk 2 min, x6

Day 3 – Run 1 min, Walk 2 min, x10

Week 2

Day 1 – Run 2 min, Walk 2 min, x7

Day 2 – Run 2 min, Walk 2 min, x6

Day 3 – Run 2 min, Walk 2 min, x8

Week 3

Day 1 – Run 3 min, Walk 2 min, x6

Day 2 – Run 3 min, Walk 2 min, x5

Day 3 – Run 3 min, Walk 2 min, x7

Week 4

Day 1 – Run 5 min, Walk 3 min, x4

Day 2 – Run 5 min, Walk 2 min, x3

Day 3 – Run 5 min, Walk 3 min, x5

Week 5 – Easy

Day 1 – Run 3 min, Walk 2 min, x6

Day 2 – Run 3 min, Walk 2 min, x5

Day 3 – Run 5 min, Walk 3 min, x4

Week 6

Day 1 – Run 8 min, Walk 3 min, x3

Day 2 – Run 7 min, Walk 2 min, x3

Day 3 – Run 8 min, Walk 3 min, x3

Week 7

Day 1 – Run 9 min, Walk 3 min, x3

Day 2 – Run 8 min, Walk 2 min, x3

Day 3 – Run 10 min, Walk 3 min, x3

Week 8

Day 1 – Run 15 min, Walk 5 min, x2

Day 2 – R 15min, Wk 5min, R 10 min

Day 3 – R 20min, Wk 5 min, R 15 min

Week 9 – Easy

Day 1 – R 10min, Wk 3min, Run 16min

Day 2 – R 15 min, Wk 5 min, R 10 min

Day 3 – Run 15 min, Walk 5 min, x2

Week 10

Day 1 – R 20min, Wk 2min, R 20min

Day 2 – Run 25min

Day 3 – Run 40min

Week 11

Day 1 – Run 45min

Day 2 – Run 25min

Day 3 – Run 50min

Week 12

Day 1 – Run 40min

Day 2 – Run 30min

Event Day – Run 10K

Summing Up

All in all, this 12 week 10k training schedule is a great running routine if you’re a newbie runner who wants to make the most of his/her workout. Remember, you can only enjoy running if you approach it the right way. Failure to do so may wreak havoc to your fitness goals because of the occurrence of injuries and other detrimental conditions that may affect your performance.

For a more detailed approach on running you can check out our earlier entry.

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Elroy Pamac is a crazy guy who does crazy things. He’s a passionate person who’s into ultramarathons, marathons, and martial arts. He believes that the best things in life are not achieved in comfort zones that is why he continues to test himself and by doing so, he grows. In addition to this, he lives a healthy lifestyle and is committed to achieve a higher level of physical fitness. Now, Elroy brings you intriguing write ups, articles, and blog posts about physical fitness, healthy eating, and everything in between.