10k program?

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hennyben
hennyben Posts: 317
in Fitness and Exercise
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.

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  • athensguy
    athensguy Posts: 550
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    How much do you run now?
  • kgarman
    kgarman Posts: 61 Member
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    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
    hennyben Posts: 317
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    I'm running 5-6k now :)
  • CoachsWife4
    CoachsWife4 Posts: 79 Member
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    There is a C210K program. Google it. It's from the same people that did C25K.
  • leadoff
    leadoff Posts: 136 Member
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    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
    junyr Posts: 416 Member
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    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
    jadesign19 Posts: 512 Member
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    bump
  • hennyben
    hennyben Posts: 317
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    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
    hennyben Posts: 317
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    junyr thanks for that. I haven't done C25K but I suppose I could do this one anyway
  • hennyben
    hennyben Posts: 317
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    Also I wanted to ask you is B210K done 3 days a week every week?
  • junyr
    junyr Posts: 416 Member
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    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.

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