Your First 10K in Eight Weeks!

Yes, you can train for your first 10K in 8 weeks but before you start ANY workout regime! A 10K race is a nice 6.2 mile run and can be achieved if you stick to the following schedule and make sure you take care of your body as you work through this workout. I have adopted the general idea of Hal Higdon's training modules as well as incorporating my personal experience and certifications when it comes to training and running a 5K to a marathon! The key to most of the modules, take the rest days as listed and as needed. Listen to your body and unless there is a serious injury, always be cautious and check in with your doctor. Below is a general workout with the progression runs at the end of each week. If you have any further questions or concerns, feel free to contact us at and we will guide you through a more precise workout!

1st Sunday: Your first Sunday run should be a casual and easy 2 mile run (or approximately 20-30 minute easy run). Just to get your body ready for the 8-week workout!
Monday: Static Stretching (or a good Yoga class) and Strength Training (with a good trainer/gym OR simple push ups, pull ups and situps).
Tuesday: 2.5 mile run that will progress into a 3 mile run.
Wednesday: 30 minute run that will progress into a 45 minute run near moving into your 6 and 7th week.
Thursday: 2 mile run with Strength Training
Friday: REST
Saturday: 40 minute cross training that will progress into a 60 minute cross training (biking, spinning, swimming, etc.)
Sunday: 3 mile run that will progress into your FIRST 10K run! You increase each Sunday by 1/2 a mile!

Check out the ladies from Los Angeles, CA running their first 10K race! Congrats to Naomi and Lynn! Great job ladies!

Posted on October 5, 2009 .