10K Training Schedule* – for beginners Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest 1.5 m run CT** or Rest 1.5 m run Rest 2 m run 25-30 min EZ 2 Rest 2 m run CT or Rest 2 m run Rest 2.5 m run 25-30 min EZ 3 Rest 2.5 mi run CT or Rest 2 m run Rest 3 m run 30-35 min EZ 4 Rest 2.5 m run CT or Rest 2 m run Rest 3.5 m run 35 min EZ 5 Rest 3 m run CT or Rest 2.5 m run Rest 4 m run 35-40 min EZ 6 Rest 3 m run CT 2.5 m run Rest 4.5 m run 35-40 min EZ 7 Rest 3.5 m run CT 3 m run Rest 5 m run 40 min EZ 8 Rest 3 m run CT or Rest 2 m run Rest Rest 10K Race **CT = Cross Training such as biking, swimming, elliptical trainer, at easy to moderate effort for 30 to 40 minutes. *This routine may need to be adjusted based on conditioning level. If you find the program too strenuous, just stretch it out by repeating weeks as needed. Only move ahead when you feel you’re ready. This training program is for someone that has little or no experience running. If you have not exercised in a long time or if you have any medical conditions, you should see your doctor before beginning an exercise program. For other training programs go to: http://running.about.com/od/10kracetrainingschedules/10K_Race_Training_Schedules_for_Runners.htm Exercise Routine 1. Warm up by completing 5 minutes of brisk walking before a workout.  2. Complete the exercise routine as described in the above chart using your THR (see below).  3. Stretch for 10 minutes after exercising.  4. For optimal conditioning, add some strength training to your routine every other day. How to figure out your THR 220 minus your age = Predicted Maximum Heart Rate (PMHR) THR for older adults and those who haven't been very active: PMHR x 50% = Lower Range of your THR PMHR x 70% = Upper Range of your THR For most others: PMHR x 70% = Lower Range of your THR PMHR x 90% = Upper Range of your THR Example 42 year old 220 - 42 = 178 (PMHR) 178 x .70 = 125 178 x .90 = 160 THR = 125 to 160 beats per minute Things to consider when starting an exercise program If you have any medical conditions or if you have not exercised in a while, see your doctor before beginning ANY exercise routine!  Proper footwear is a must! Visit a reputable shoe store.  Always warm up with a brisk walk.  Space out your tougher workouts.  Always end with some walking and then stretching.  Listen to your body. If it feels too difficult to move on to the next workout, then repeat weeks as needed.  The key is to go at an intensity that allows you to exercise for the duration listed so if it is too difficult, ease up.