This is a beginner 10k program that is designed for someone who has successfully completed at least a 5k distance and/or can successfully complete a 3 mile distance
WEEK
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6 DAY 7
run 1/2 mile (or 5 min)
walk 2 min
run 1/2 mile (or 5 min)
walk 2 min
run 1 mile (or 10 min) walk 3
run 1/2 mile (or 5 min)
min
run 1 mile
walk 2 min
run 3 miles or 30 minutes
(or 10 min)
(whichever comes first)
1 Strength/stretch
Cardio XT 20 min. run 1/2 mile (or 5 min)
Cardio XT 30 min OFF
run 1/2 mile (or 5 min)
walk 2 min
run 1 mile (or 10 min) walk 3
run 1 mile (or 10 min)
run 3.5 miles or 35
min
run 1 mile
walk 3 min
minutes (whichever
(or 10 min)
comes first)
2 Strength/stretch
Cardio XT 20 min. run 1/2 mile (or 5 min)
Cardio XT 30 min OFF
run 1.5 miles (or 15 min) walk
run 1 mile (or 10 min)
3 min
run 1.5
walk 2 min
run 4 miles or 40 minutes
miles (or 15 min)
(whichever comes first)
3 Strength/stretch
Cardio XT 20 min. run 1 mile (or 10 min)
Cardio XT 30 min OFF
run 2 miles (or 20 minutes)
run 1 mile (or 10 min)
walk 3 min
run
walk 2 min
run 4 miles or 40 minutes
1 mile (or 10 minutes)
(whichever comes first)
4 Strength/stretch
Cardio XT 30 min. run 1 mile (or 10 min)
Cardio XT 30 min OFF
run 2 miles (or 20 minutes)
walk 3 min
run
1 mile (or 10 minutes)
run 4 miles
5 Strength/stretch
Cardio XT 30 min. run 2 miles (or 20 minutes) Cardio XT 45 min OFF
run 2.5 miles
run 4.5 miles
6 Strength/stretch
Cardio XT 30min. run 2.5 miles
Cardio XT 45 min OFF
run 3 miles
run 5 miles
7 Strength/stretch
Cardio XT 45 min. run 2.5 miles
Cardio XT 45 min OFF
run 3 miles
run 5.5 miles
8 Strength/stretch
Cardio XT 45 min. run 3 miles
Cardio XT 45 min OFF
run 4 miles
run 6 miles
9 Strength/stretch
Cardio XT 45 min. run 3 miles
Cardio XT 45 min OFF
run 2 miles
RACE DAY
10 Strength/stretch
Cardio XT 20 min. run 2 miles
STRETCH
OFF