The Novice Training Program for 10km runners

By Hal Higdon Author, Marathon: The Ultimate Training Guide

Dear 10km runners,

Welcome to the novice training program for the 10km race. Our 8-week training program is to help you to get to the finish line of your first 10km.

To participate in this program, you should have no major health problems and should be in reasonably good shape. Also, you should have done at least some jogging or walking before beginning.

The following schedule is only a guide. If necessary, you can make minor modifications to suit your work and family schedule. Let's share and enjoy the racing fun!

Stretch & Strength:

Mondays are the days on which I advise you to do some stretching along with some strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, and use of free weights or working out with various machines at a health club.

Running workouts (Run):

Put one foot in front of the other and run, just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Sundays, Sundays being a longer run.

Cross-Training (Cross):

It could be swimming, or cycling, walking or other forms of aerobic training, or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest:

The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. In this program, Friday is always scheduled as a day of rest to compliment the also easy workouts on Mondays.

Long Runs (Run on Sunday):

The longest runs of the 8-week schedule are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday is not available for your long runs, feel free to do them any other day of the week for that matter. Please make sure to "go slow". There is no advantage to going fast during your long runs, even for experienced runners.

Walking:

Walking is an excellent exercise for 10-K training. In the schedule below, walking workouts are not specified, but feel free to walk during your running workouts any time you feel tired or need a break.

10km: Novice Program

Declaration:
I understand that by participating in this training program, there are risks of injury, death and / or loss. I am entering this training program at my own risk and responsibility. I hereby discharge the Organizer connected directly or indirectly with this training program from any responsibility in this training program of injury, death or loss of property incurred during, as consequence of or while traveling to or from the training program.

InterActive versions of Hal Higdon's Training Programs are available through www.halhigdon.com
Copyright © 2000 by Hal Higdon. All rights reserved.

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