|Don's Home Sports Running 10K|
|Marathons | Half Marathons | 5K | 10K|
Intermediate 10-K Plan at WomensHealthMag.com
Easy Run: Monday and Thursday are designed to be comfortably paced runs. Concentrate on relaxed running.
Long Run: Saturday is your long run day, which should also be easy running. Pay attention to taking in fluids at regular intervals, especially if your race is during the summer. If your race is on a hillier course, try to choose routes that will simulate your experience on race day.
Cross-training: Cross-training the day after a long run is optional based on how you feel. The best low-intensity choices are cycling, swimming, the elliptical, and yoga. Stick to non-weight bearing activities.
Speed Workout: Wednesday is reserved for speedwork
on a track or a measured block near your house. Warm up
for 5-10 minutes and cool down with an easy, 1-mile jog.
Beginner Plan at WomensHealthMag.com
Weekly runs are designed for a true beginner. Concentrate on minutes rather than miles during the week as you build confidence. Don't be afraid to take walk breaks, but try to keep your walk breaks to no more than 1 minute. For example: run 4 minutes, walk 1 minute. If you feel exhausted, slow down! Start slow and finish your runs strong.
Cross-Training: Cross-training the day after a long run is optional based on how you feel. The best lowintensity choices are cycling, swimming, the elliptical, and yoga. Stick to non-weight bearing activities.
Striders: After your run, do some pickups or striders, which teach your legs quicker turnover. This is not a sprint; it's simply a quicker pace. Use the straightaway of a high school track (roughly 100 meters) as a guide. If you don't have access to a track, measure it off in a field or grassy area. Keep your feet centered underneath you (don't overstride), and visualize either the finish line in front of you or a person in the race who you want to surge past.