Ready to walk or run a 10K but not sure where to begin? We''ve designed two training programs to help you get started.

Sep 9, 2004 – Most runners considering the 10K already have the miles under their belts to . The Cool Running training program enhances that endurance while . Each program includes a schedule for a "pre-training week" to help you .

But if you've made the decision to run a 10-K race you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of .

An advanced 10K training program to help you run your 10K in 34-44 minutes. . to train on the following program for 4-5 weeks without too much discomfort. .

Jul 19, 2011 – This eight-week 10K training schedule is geared toward .

Allow at least four weeks of training if you're starting from basic fitness (that is, . up to being able to do at least 4 miles of continuous running before the race. .

Sep 8, 1997 – A training schedule for beginning runners who want to start racing the 10K race distance. . When you read "4-5 hills," that means you should do 4-5 repeats at . You should be able to run this schedule for four to five weeks .

The 8-week 10k Training Plan. This 10k training plan is for you, if… You are currently running at least 10+ miles per week. Your longest run is 4 miles or longer. .

5K run — This training schedule can help you make it to race day. . Week 4, On run/walk days, walkers walk only. . Galloway J. Galloway's 5K/10K Running. .

4 m run. 2. 3 m run + strength. 3.5 m run. 8 x 400 5-K pace. 4 m run + .

Welcome to Challenge U's 10-Week 10K Training Plan! This schedule is designed to get you ready to run your first-ever 10K . Base Building: Weeks 1 to 4 .

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10K 4-week Training Program. On road . For example, if you decide to run a 10K race 7 weeks from Monday, you can drop 1 week from the 5K or 10K program. .

May 6, 2000 – Only a month to train for your 10K? . a week, so if you've .

Feb 10, 2009 – Even if you already run 10 to 20 miles per week, when you train for a 10k, your old shoes might not be up to par. Ill-fitting shoes (with improper .

May 2, 2011 – A 10k Training Schedule for beginner runners or moderately fit runners who can dedicate 3 or 4 days to the plan. . who start their training program by either running every day of the week or running in poor quality footwear. .

5 answersTop answer: Take your own time first of all do not listen to a regime your body will tell you what it wants to do 10 k is about 7 miles a distance I used to run every day and I could .

4 posts - 3 authors - Last post: Mar 23I now have 4 weeks until an important 10k race. I plan on running a race each of the three weekends leading up to that race to help race myself .

Below is an eight-week training schedule to help get you to the finish line. . 4, Rest, 2.5 m run, CT or Rest, 2 m run, Rest, 3.5 m run, 35 min EZ run or CT .

Whether running your first 10K, or training to race your greatest 10 kilometer race, . The person running 100 miles per week can train gently; the 20 per week . You can run that many 10Ks each year (though you'll only "race" 3-4 of them). .

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Aug 18, 2010 – Here's an eight-week beginner training schedule that will help you train through the Fall and prepare you for your first 10K race. To see this basic . 3, Rest, 3.5 miles, CT, 3.5 miles (race pace), Rest, 4 miles, 35-40 minutes EZ .

I've been using the Treadmill Trainer now for a couple of weeks and have found it really useful towards training for a 10k race which is coming up in a couple of .

I have signed up to run for a charity in 4 weeks can do either a 4K or 10K run but I am not very fit and have not been running for some time. I was reasonably.

Whether this is your first race or you are a seasoned competitor, a training plan will . Premier BolderBOULDER 10K Sub40 6 Week Planby Ewen North 6 weeks . week includes 4-5 workouts including easy running, cross training and some .

The training will begin the week of December 27th with the goal race held the . got 12 weeks until my 10K and I've just finished my base so I'll do 4 weeks of .

3 answers - Jan 25, 2007Top answer: Four weeks is a short time to prepare for a 10k race, but if you have previous experience running and your main goal is to finish well, then it is certainly a .

Week 4. • Monday - Rest. • Tuesday - 2.5 mile run. • Wednesday - Cross-train or . In this training regimen you will peak for your 10K race in 12 weeks, so plan .

May 6, 2000 – Only a month to train for your 10K? Here's the solution. . I would like to start the 4 weeks training schedule to improve my 10km. My PB is .

Jump to weeks before your 10K‎: The 4 weeks leading up to your 10K. In this last month try to build your running up so that you have run 6 miles at .

30+ items – log your run is a free online running, exercise and training log .

Run 8 mins, walk 2 mins. Do 3 times. Week 4. Rest. Run 8 mins, walk 2 mins. . . 4 week 10k Schedule, Training 3 days per week (Approx 45- to 60-minute 10K) .

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Runner's World 10K Plan for Advanced Runners This six-week schedule is geared toward serious runners and racing veterans who can comfortably run for an .

A 10k Training Program Based on Endurance . The schedule shows 5 days per week of running; if you want to only run 4 days, omit a Tuesday or Thursday run. .

The Chi Running Training Programs combine the best of all worlds: great . . Option of run/walking a 10K or transitioning into a full running program at week 4 of .

26 answers - Apr 21, 2007What can I do in a week to train for a 10K race? . . So, in your case, I recommend that you go out and kill yourself on a 3 or 4 mile run today. .

Sep 7, 2011 – Follow our 5-week training guide to assist you reaching the finish line on . WEEK 4. Monday: REST. Tuesday: 30 mins run. Wednesday: REST .

on 5/1/2008 | filed in: Sport Fitness and Training . Here's a workout plan to get you ready for your first 10K in 4 weeks. . So once again, just finish the race and everything else is gravy (for example, if you complete the race without walking, .

4 Tips for Training for a 10K Run. While training for a 10K can seem like a difficult process, when it is broken down into a series of steps, it can actually be quite .

Simple yet detailed 8-week 10k training program for runners. . While this 10k training program is created for those that want run a 10k race, it can . 3, 3 mi run, 30 mins of light cross training, Rest, 4 mi run, Rest, 4 mi run, 4 mi run, 15+ Miles .

You'll be glad to hear that 10-K training forms the foundation of all-around .

Free 10k Training Schedule to ensure you are ready for success on race day! . For, example, start out on week 3, or rotate the entire cycle to have your rest days . rest, 2, 4, 12. 10, rest, rest, x-train, rest, x-train, rest, RACE DAY! 10k! BRAVO .

The Couch to 5k in 9 weeks running program . you can keep track of your progress online using the ActiveTrainer training log. . . started this previously and got to week 3 or 4 had to stop because of injury or it got too hard or life just got in the way? . . The Bridge to 10k app for iPhone is by the same author as the C25K app. .

Seven and ten week schedules for 10k training. . Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off .

This preparation towards a 10K needs to equip you to run at a pace for a . 2 week training cycle, which will be repeated [4 weeks in total] towards your first 10k. .

As your training level increases you can adjust your run/walk ratio to running 5 . 4. walk or XT. run 15-20 min. walk or XT. run 15-20 min. walk or XT. off. 1.5 mile. 5 . 10k Training Schedule. Week. Monday. Tuesday. Wednesday. Thursday .

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Eight weeks out from your 10K, run six 1-mile repeats at your goal 10K pace, . Next, run four 1-mile repeats at goal 10K pace, taking 3 to 4 minutes recovery jog between each. . A free monthly medley of training tips, delivered to your inbox .

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