Learn to Run a 10k

Program Description

Welcome to the 10km intermediate run training program! Get ready to run a great 10k race! This 12 week program provides daily trainer notes designed to improve your running abilities and keep you motivated.

This program is suited for someone who has a bit of experience running. No need to have actually raced a full 10k before, and actually, this could be your very first time racing. New racers who are completing this program should expect to be able to fully complete their first 10km race and set a great bench mark time in the process. By following the program progressions, you will reduce the chance of injury, enhance your aerobic capacity and improve your overall body and running strength.

This program’s weekly progression:
Weeks 1 to 4: program introduction and base building
Weeks 5 to 8: continue building run time and distance
Weeks 9 to 12: Final build and getting race ready

This program’s seven-day overview:
Monday: rest day/stretch
Tuesday: Run Intervals
Wednesday: Strength training
Thursday: Base Run
Friday: yoga and Optional Recovery Run
Saturday: choice activity
Sunday: Long Slow Distance Run

If you are ready to run 10 km, SUBSCRIBE to this program, 12 weeks will go by fast and before you know it you’ll be standing on the start line! I wish you the best of luck and happy training!

Program Prerequisites

If you have trouble running comfortably for 30 minutes, I suggest starting with the beginner walk/run 10km program or any of the 5km programs, then progress to this program.

This may be you first time doing a 10k race or your 10th time, but regardless, these 12 weeks will be more than enough time to get you ready to go!

You should also be injury free. If you do have injuries, ensure you have appropriate medical support before beginning this program.

This program recommends two very important tools:

• Polar Heart Rate Monitor to set and monitor your training zones,
• MyPypeline Prehab Kit for your strength training.

Both help you train efficiently and effectively and each is an excellent investment in your fitness career.

Average session duration:
All run and strength sessions will be between 30-80 minutes and the stretch sessions will be 15-30 minutes.
Average weekly time commitment: 4-6 hours

Next progression:
After completing your 10km race, why not set a new goal to complete the advanced ‘Running Fast 10km’ race or if you really want to challenge yourself why not choose the Advanced Half Marathon program! Whichever one you choose, you are well on your way to becoming a runner and making it part of your lifestyle!

This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.

Recommended Equipment

Prehab Kits

6 ratings

Women's Polar Heart Rate Monitor

7 ratings

Heart Rate Monitor

2 ratings