This training program will help you, a beginner runner, get in great conditions to a 10 km race. But before you go and start any training program, you should go to your doctor and get a physical exam, since any exercise you do could injure you.
Before you start any training session, you should warm up and stretch your muscles, because you could injure them. Also you should drink lots of water, since dehydration could lower your performance a 30 %. It is also recommended to exercise your upper body after all the training sessions.
The day of the race you should take in consideration lots of things, like eat pasta or any other carbohydrate meal, do not use new shoes or socks, since your feet are not used to them and could get bruised.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | ___ | 5 km 6 x 100 mts | ___ | 5 km 5 x 200 mts | ___ | 5 km 2 x 500 mts | 45 min
CompetitionPace |
| 2 | ___ | 6 km 6 x 100 mts | ___ | 6 km 6 x 250 mts | ___ | 6 km
4 x 200 mts
6 x 100 mts | 60 min
CompetitionPase |
| 3 | ___ | 8 km 4 x 100 mts | ___ | 8 km 4 x 200 mts. | ___ | 8 km
3 x 200 mts
2 x 500 mts | 40 min
|
| 4 | ___ | 6 km 3 x 1000 mts | ___ | 6 km 4 x 500 mts | 7 km | ___
| 15 min
Warm Up+
RACE |
5 km. + 6 x 100 mts: Run 5 km, and then sprint 100 mts, walk 100 mts back, sprint 100 mts and walk 100 mts back, do this 6 times.
60 min Competition Pace: Run 60 min as if you were in the actual race
