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 email@example.com 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
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!