2009 Runner's World 10K Plan for Beginners
5 weeks - $19.99
Total Miles: 93
Total Miles: 93
This five-week schedule, developed by the experts at Runner’s World,
is designed to provide beginners the endurance they need to go the 10-K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
REST - Week 1
Welcome to the Runner's World's 10-K training plan for beginners. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This plan will give you the endurance you need to finish your 10-K race fit and injury-free. Most of the running will be done at a steady, moderate pace. But there will be some intervals and gentle pickups to give you a taste of what it feels like to run faster and prep you for the next level. The program starts with a day of rest so you'll be fresh and ready for the miles ahead. Then you'll do four easy runs, two of which include small doses of speedwork. You'll have two rest days. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Maintain a comfortable, conversational pace. AEROBIC INTERVALS: For your aerobic intervals, push the pace a bit, but don't run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again. GENTLE PICKUPS (GP): For gentle pickups, gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Welcome to the Runner's World's 10-K training plan for beginners. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This plan will give you the endurance you need to finish your 10-K race fit and injury-free. Most of the running will be done at a steady, moderate pace. But there will be some intervals and gentle pickups to give you a taste of what it feels like to run faster and prep you for the next level. The program starts with a day of rest so you'll be fresh and ready for the miles ahead. Then you'll do four easy runs, two of which include small doses of speedwork. You'll have two rest days. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Maintain a comfortable, conversational pace. AEROBIC INTERVALS: For your aerobic intervals, push the pace a bit, but don't run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again. GENTLE PICKUPS (GP): For gentle pickups, gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #2
4 EASY MILES WITH AEROBIC INTERVALS
2 MILES EASY 4 x 1-MINUTE AEROBIC INTERVALS 2 MILES EASY Start by running at a comfortable pace that feels easy enough to carry on a conversation. For your aerobic intervals, push the pace a bit, but don't run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again. Finish with two easy miles.
2 MILES EASY 4 x 1-MINUTE AEROBIC INTERVALS 2 MILES EASY Start by running at a comfortable pace that feels easy enough to carry on a conversation. For your aerobic intervals, push the pace a bit, but don't run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again. Finish with two easy miles.
Day #3
4 EASY MILES OR REST
Ideally, you should do no exercise at all. But it's okay to go for a short easy run, or cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, you should do no exercise at all. But it's okay to go for a short easy run, or cross-train with a no-impact activity like stretching, yoga, or swimming.
Day #4
4 EASY MILES WITH GENTLE PICKUPS
4 easy miles 3 gentle pickups Maintain your easy, conversational pace for four miles. Then do three gentle pickups. Gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover.
4 easy miles 3 gentle pickups Maintain your easy, conversational pace for four miles. Then do three gentle pickups. Gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover.
Day #5
REST
It's best not to exercise at all today. Recover from this week's workouts, and stay fresh for tomorrow's run.
It's best not to exercise at all today. Recover from this week's workouts, and stay fresh for tomorrow's run.
Day #6
5 EASY MILES
Maintain a comfortable, conversational pace.
Maintain a comfortable, conversational pace.
Day #7
REST
Rest today to recover from this week's workouts. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Rest today to recover from this week's workouts. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #8
REST - Week 2
This is week two of training. Race day is three weeks away. This week you'll have four easy runs, two rest days, and one run that includes gentle pickups. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Maintain a comfortable, conversational pace. GENTLE PICKUPS (GP): For gentle pickups, gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
This is week two of training. Race day is three weeks away. This week you'll have four easy runs, two rest days, and one run that includes gentle pickups. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Maintain a comfortable, conversational pace. GENTLE PICKUPS (GP): For gentle pickups, gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #9
2 EASY MILES
Maintain a pace that feels easy enough to carry on a conversation.
Maintain a pace that feels easy enough to carry on a conversation.