10 weeks to 10k-Novice
Goal: Complete The Last 10K Dec. 13
First Four Weeks
Week Monday
Oct
Stretch&
20
Strength
train
Oct
Stretch
27
&
Strength
train
Nov Stretch&
3
Strength
train
Nov Stretch
10
&
Strength
train
Tuesday Wed.
2 mile
30min
run
Run/walk
Strides
2 mile
2 mile
run
run
Strides
Thursday Friday
Stretch& 2 mile
Strength
Run
train
Strides
Stretch& 2 mile
Strength
Run
train
Strides
Sat.
Cross
train
Sunday
Total
30 min.
10
(walk/run)
Cross
Train
35 min.
11
(walk/run)
2 mile
run
Strides
2 mile
run
Strides
Stretch&
Strength
train
Stretch&
Strength
train
Cross
train
30 min.
10
(walk/run)
Cross
Train
35 min.
11
(walk/run)
2mile
run
2mile
run
2 mile
Run
Strides
2mile
Run
Strides
Very Beginning: Not using running as a form of exercise and probably can’t run 2 miles
without stopping or desperately needing to sleep the rest of the day.
First 3 weeks (Oct. 20-Nov. 9): Begin walk/run with 5-minute brisk walking warm-up.
Alternate 2 minutes of running with 30 seconds of walking for the remainder of your run.
Beginning week of Nov 9: Get rid of walk warm-up and walking breaks on the Tue/Wed
runs. Keep the walk breaks on the long Sunday runs. And feel free to take the walk
breaks during The Last 10K.
Medium Beginners (currently exercising and may even run 1-2 miles a few times a
month): On Tues/Wednesday 2-mile run; warm up with a brisk 5 minute walk and then
try to run for 2 miles without stopping. On Sunday run; alternate run 10 minutes, walk 1
minute until you have completed the suggested amount of time.
Strides: Jog easy for at least two minutes—preferably more.




Gradually accelerate over the course of 60 to 100 meters, then gradually
decelerate.
After each stride, walk around and shake out your legs for 90 seconds.
Then stride back in the opposite direction.
Strides should not be timed, and the exact distance of each stride is not critical.
Coach Cathrun Running Programs
707-303-3308
montecitoheights.com
When “Just want to finish” is no longer good enough