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30A 10K Beginner Training Program

30A 10K Beginner Training Program

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Coach Karen Meadows 30A 10K Training Program –  Beginner Plan

Below is a 12 week basic training program for a runner who has completed a 5k race and wants to build to the 10k distance.  It’s important to have a weekly running base of at least 10 miles.   In the first month, each training segment except the long weekend run, takes about 45 minutes including the dynamic warmup exercises, main set and cool down which includes light stretching or rolling.  A thorough warmup should be performed before every run and should include a 5-10 minute walk followed by dynamic warmup exercises including high knees, heel walks, butt kicks, sky reaches, etc..  Post run, the gradual cool down should include gentle hamstring, calf and quad stretches as well as hip openers like runners lunge.  Though it may be tempting to do more, be patient and allow you body to adapt to the training stress.

 

After 3 weeks, time and distance will gradually increase throughout the program.  Easy cross training days that are non-impact, such as yoga, cycling or swimming can be added on two other days if desired.

On your run days, if desired, you may perform a run-walk.  You may jog a short period of time then walk briskly before beginning your next jog segment .  For example, may wish to start out by jogging 2-4 mins then walking for 30 seconds or 1 minute.    So the ratio might look like 3:1 (3 minutes jogging followed by 1 minute  walking).

The jogging will gradually lengthen to build up your endurance.   You will need to monitor your breathing so you can make sure you are jogging easy.   The best rule of thumb is the “talk test”.  You should be jogging so easy and relaxed that you can talk to your friend without gasping for air or noticing that your breathing is labored.   If your breathing is labored or if you cannot hold a conversation whilst jogging, then you need to either slow down your pace or shorten your jog intervals so that you can take your walking breaks earlier.  You will need a watch or phone with timer to mark your intervals. Don’t worry about speed. That will come with more time on your feet.

Starting in week 4 you have the option to include some include some ”strides” one day a week in the middle of a run.  Strides are short bursts of speed from jogging to running comfortably hard for about 15 seconds.    When doing your weekly strides, walk or rest for 45 to 90 seconds between each one.   Strides will help loosen up your legs and help you improve you running economy and speed reinforce good running form.

At least two days a week, you should perform body weight functional strength work that keeps you injury-free.  I recommend a good yoga class or simple core exercises such as front plank, glute bridge, side plank, bird dog, and multi-directional lunges.  Make sure you consult a certified personal trainer to ensure you are performing the exercise with proper form.

This program is dynamic and the plan is flexible!  Training should fit into you life not the other way around!    Feel free to swap days around during the train week.

Coach Karen Meadows is a USA Triathlon and USA Track and Field Certified Coach who resides in Panama City Beach, Florida.  She trains beginners, competitive age groupers and elite runners and triathletes.  She has qualified for the Boston Marathon many times and competed in The Ironman 70.3 World Championship in 2017.  She contributes articles to Runners World and Shape Magazine and holds training clinics for local Triathlon and running clubs.   Five years ago, Coach Karen created the 30A 10K, 5k and 1 mile fun run, a 2500 + charity race held annually each Thanksgiving in Rosemary Beach, FL and serves as Race Director.  Coach Karen and her husband Jim and their two children live on 30A .  Coach Karen can be reached at coach-karen.com  or @coachkaren30a.

  M T W H F S S
Week 1 jog/walk 30 mins cross-train jog/walk 30 mins cross-train jog/walk 20-30 mins jog/walk 3 miles rest
Week 2 jog/walk 30 mins cross-train jog/walk 30 mins cross-train jog/walk 20-30 mins jog/walk 3 miles rest
Week 3 jog/walk 30 mins cross-train jog/walk 30 mins cross-train jog/walk 20-30 mins jog/walk 3 miles rest
Week 4 jog/walk 30 mins cross-train jog/walk 30 mins cross-train jog/walk 20-30 mins jog/walk 3 miles;include 4-6x20sec strides rest
Week 5 jog/walk 30-40 mins cross-train jog/walk 30-40 mins cross-train jog/walk 20-30 mins jog/walk 4 miles;include 4-6x20sec strides rest
Week 6 jog/walk 30-40 mins cross-train jog/walk 30-40 mins cross-train jog/walk 20-30 mins jog/walk 4 miles;include 4-6x20sec strides rest
Week 7 jog/walk 30-40 mins cross-train jog/walk 30-40 mins cross-train jog/walk 20-30 mins jog/walk 4 miles;include 4-6x20sec strides rest
Week 8 jog/walk 30-40 mins cross-train jog/walk 30-40 mins cross-train jog/walk 20-30 mins jog/walk 4 miles;include 4-6x20sec strides rest
Week 9 jog/walk 30-40 mins cross-train jog/walk 30-40 mins cross-train jog/walk 20-30 mins jog/walk 5 miles;include 4-6x20sec strides rest
Week 10 jog/walk 30-40 mins cross-train jog/walk 30-40 mins cross-train jog/walk 20-30 mins jog/walk 5 miles rest
Week 11 jog/walk 30 mins cross-train jog/walk 30 mins cross-train rest jog/walk 3 miles rest
Week 12 jog/walk 20 mins rest jog/walk 10 mins jog/walk 10 mins rest 10K Race rest

 

 

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