Training Plan: Run 10K in 6 Weeks

This plan is right for you if …

You’re an injury-free, fit individual who consistently runs two to three times a week. Other candidates are joggers who feel running is physically demanding and not completely enjoyable. If you want to run on a consistent basis, have fun doing it and experience what being “in the zone” feels like, this is your plan.

• Start: Monday, Aug. 3rd • Complete: Sunday, Sept. 13, 2009*

About the program

You’ll discover you don’t need to run 10K in training. Just as most marathon runners mark 20 miles for their longest pre-race workout, you’ll stop short, too. During Week 5, you’ll peak with your longest workout of 8K (5 miles) before the event. Then, in the final week, mileage tapers allowing you to regenerate energy needed for your longest run to come.

Running Room training method

The goal of this program is to improve your cardiovascular endurance and boost your athletic confidence by incorporating regular walk breaks during training runs and the event itself. Every run applies the Running Room run/walk interval strategy: 10 minute run/1 minute walk. That training technique allows your body to recover during the run and lowers your risk of injury. Each week posts three sessions with a run on Tuesday and Thursday, and a long run on Sunday.

Three days of the week are for rest. Because your body requires 12 to 36 hours to recover from exercise, it’s important to rest on days off leaving one full day between each run. If you’re very fit, the optional cross-training workout scheduled three times per week will encourage active recovery. Easy workouts include biking, swimming, yoga, sports or weight training.

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Skipping video
Lunge warm-up video

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