10 km - Running Trail

PDF	10-Week Program for a 10K Trail Run 10-Week Program for a 10K Trail Run WEEK 9 30 min Hills 35 min Easy 30 min Tempo 30 min Easy Cross-Training 45 min Long Run Rest WEEK 10 20 min Easy Active Rest 20 min Easy 20 min Easy Rest YOUR TRAIL EVENT! Sleep

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10K TRAINING SCHEDULE

x 10 mins at Threshold: warm-up 10mins + 6 x 2mins at 80 effort with 60 second recovery jog between efforts + cool-down 10mins REST 30 mins Recovery run + Stretch REST 5km Race 30 mins Long run - Easy effort + Stretch WEEK 11 REST 60 mins Cross-Training + Stretch 45 mins run including middle 15 mins at Threshold: warm-up 10mins +

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12 WEEK 10K TR AINING PL AN BEGINNERS : KM

Run 5 km Run 3 km running the first half mile of each mile hard and running the second half mile of each mile easy 5 km Cool down: 5 min walk 7 Easy Run Cross Training Rest Day Run Easy Run or Cross Training Easy Run Rest Day 5 5 km 45 min Warm up: 5 min brisk walk Run 15 min or cross training 30 min 5 5 km Run 5 km with 10 x 1 min hard running

Can intermediate runners run in a 10K?
Intermediate runners will need to have a good sense of what they are capable for running in a 10K to establish proper pacing. There are several ways you can go about this even if you have never raced a 10K before. The first is to race a 5K prior to beginning this plan.
How long does it take to train for a 10km run?
Scroll down for our 12-week training plan in full! The best way to train for a 10km run is by building up your training gradually over a period of weeks and months. The number one mistake people make is to launch into their training too quickly – running too far, too fast, or too regularly.
What is a good day to run a 10K?
Saturday-Your long run day! Do this run somewhere scenic when possible, with your running friends, and enjoy your time spent building the stamina needed for the 10K.
What paces are included in a 5K & 10K plan?
Our 5K and 10K plans include the following running paces: Easy run: The goal is to stay active as you build your cardiovascular base miles. Easy runs are the foundation of any good training program. Slip in a run between your other responsibilities. Make it social to help you stay motivated.

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