10k program?

hennyben

Can anyone recommend a good 8-10 week 10k program? I want to run in April so need to start working up to it. Thanks.

athensguy

How much do you run now?

kgarman

Here's what I'm using to train for a half marathon, only I'm doing it for 32 weeks. Essentially, you have two short runs and a long run on Sunday and continue to build your distance. XT - Cross Train.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Walk / XT Run 25 min Walk / XT Run 25 min Walk / XT OFF 2 Mile
2 Walk / XT Run 25 min Walk / XT Run 25 min Walk / XT OFF 2 Mile
3 Walk / XT Run 30 min Walk / XT Run 30 min Walk / XT OFF 3 Mile
4 Walk / XT Run 30 min Walk / XT Run 30 min Walk / XT OFF 4 Mile
5 Walk / XT Run 35 min Walk / XT Run 35 min Walk / XT OFF 4 Mile
6 Walk / XT Run 35 min Walk / XT Run 35 min Walk / XT OFF 5 Mile
7 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 5 Mile
8 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 6 Mile
9 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 6 Mile
10 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 7 Mile

hennyben

I'm running 5-6k now

CoachsWife4

There is a C210K program. Google it. It's from the same people that did C25K.

leadoff

The Smart Coach tool on the Runner's World web site is a good tool. That combined with the Mcmillan Running calculator will help you dial in a great program! Good luck!

junyr

http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x46058x37057505


The Bridge to 10k (B210k) is specifically designed for Couch to 5K graduates. Pick up where C25K leaves off and get to the 10K distance in just 6 weeks.

Each workout session is from 53 to 70 minutes long.

Week 1:
5 minute warmup
Run 10 min/walk 1 min (Repeat 4x)
5 minute cooldown

Week 2:
5 minute warmup
Run 15 min/walk 1 min (Repeat 3x)
5 minute cooldown

Week 3:
5 minute warmup
Run 17 min/walk 1 min (Repeat 3x)
5 minute cooldown

Week 4:
5 minute warmup
Run 18 min/walk 1 min (Repeat 3x)
5 minute cooldown

Week 5 Day 1:
5 minute warmup
Run 22 min/walk 1 min (Repeat 2x)
5 minute cooldown

Week 5 Day 2:
5 minute warmup
Run 25 min/walk 1 min (Repeat 2x)
5 minute cooldown

Week 5 Day 3:
5 minute warmup
Run 30 min/walk 1 min (Repeat 2x)
5 minute cooldown

Week 6:
5 minute warmup
Run 60 minutes
5 minute cooldown

jadesign19

bump

hennyben

Here's what I'm using to train for a half marathon, only I'm doing it for 32 weeks. Essentially, you have two short runs and a long run on Sunday and continue to build your distance. XT - Cross Train.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Walk / XT Run 25 min Walk / XT Run 25 min Walk / XT OFF 2 Mile
2 Walk / XT Run 25 min Walk / XT Run 25 min Walk / XT OFF 2 Mile
3 Walk / XT Run 30 min Walk / XT Run 30 min Walk / XT OFF 3 Mile
4 Walk / XT Run 30 min Walk / XT Run 30 min Walk / XT OFF 4 Mile
5 Walk / XT Run 35 min Walk / XT Run 35 min Walk / XT OFF 4 Mile
6 Walk / XT Run 35 min Walk / XT Run 35 min Walk / XT OFF 5 Mile
7 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 5 Mile
8 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 6 Mile
9 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 6 Mile
10 Walk / XT Run 45 min Walk / XT Run 45 min Walk / XT OFF 7 Mile

Looks good (although week 7 on looks scary lol) thanks!

hennyben

junyr thanks for that. I haven't done C25K but I suppose I could do this one anyway

hennyben

Also I wanted to ask you is B210K done 3 days a week every week?

junyr

Also I wanted to ask you is B210K done 3 days a week every week?

I do believe so. it was modeled after C25k an it was a every other day schedule, like a monday, wed, friday.