COURTESY NILAYO SPORTS MANAGEMENT
10KM Beginners 8 Weeks Training Plan
|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.