Desert Sky Adventures :: Resources :: 10k Training Schedule

Resources

10k Training Schedule (10 weeks)

Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym.
Core = A strong core is essential for running.
Resistance = Weights and resistance bands, used to work through all of your major muscle groups.

In this plan, the resistance work on Mondays and x-training on Wednesday are optional, although including those will help your running.

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
1	resistance	30 min. run/walk	x-train	30 min. run/walk	rest	2	30 min. core	2
2	resistance	30 min. run/walk	x-train	30 min. run/walk	rest	2	30 min. core	2
3	resistance	30 min. run/walk	x-train	30 min. run/walk	rest	3	30 min. core	3
4	resistance	45 min. run/walk	x-train	45 min. run/walk	rest	3	30 min. core	3
5	resistance	45 min. run/walk	x-train	45 min. run/walk	rest	4	30 min. core	4
6	resistance	45 min. run/walk	x-train	45 min. run/walk	rest	4	30 min. core	4
7	resistance	60 min. run/walk	x-train	60 min. run/walk	rest	5	30 min. core	5
8	resistance	60 min. run/walk	x-train	60 min. run/walk	rest	5	30 min. core	5
9	resistance	60 min. run/walk	x-train	60 min. run/walk	rest	6	30 min. core	6
10	resistance	4	x-train	4	rest	6	30 min. core	14
11		4	x-train	4	rest	3	30 min. core	11
12		3	x-train	2	rest	6.2 Race		11.2

Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym. This is done at a recovery heart rate of 60% of maximum.
Core = A strong core is essential for running.
Resistance = Weights and resistance bands, used to work through all of your major muscle groups.