COURTESY NILAYO SPORTS MANAGEMENT
10KM Beginners 8 Weeks Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 1.5-mile run | CT or Rest | 1.5-mile run | Rest | 2-mile run | 25 to 30 minutes run or CT |
| 2 | Rest | 2-mile run | CT or Rest | 2-mile run | Rest | 2.5-mile run | 25 to 30 minutes run or CT |
| 3 | Rest | 2.5-mile run | CT or Rest | 2-mile run | Rest | 3.5-mile run | 30 to 35 minutes run or CT |
| 4 | Rest | 2.5-mile run | CT or Rest | 2-mile run | Rest | 3.5-mile run | 35 minutes run or CT |
| 5 | Rest | 3-mile run | CT or Rest | 2.5-mile run | Rest | 4-mile run | 35 to 40 minutes run or CT |
| 6 | Rest | 3-mile run | CT | 2.5-mile run | Rest | 4.5-mile run | 35 to 40 minutes run or CT |
| 7 | Rest | 3.5-mile run | CT | 3-mile run | Rest | 5-mile run | 40 minutes run or CT |
| 8 | Rest | 3-mile run | CT or Rest | 2-mile run | Rest | Rest | 10K Race |
Marathon Training Tips
- Keep a training log.
Write down your daily mileage, run times, race distance and times, and how you feel.
- Always Monitor your resting heart rate
Take your resting pulse each morning before arising or use a smart watch that measures heart rate. Keep track of it in your training log.
- Take at least one day completely off per week.
Rest, and recover. Two days a week for rest and recovery is okay when you’re new to marathon training.
- Run three to four days a week.
Include one long run, two shorter runs for speed and strength, and an optional easy recovery run day
- Avoid last-minute dieting.
You can’t fully carbo-load your muscles if you are dieting and restricting your calories. You will have greater stamina and endurance if you are well-fueled.
