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1 week ago WEB Learn how to train for a 10K race with Hal's best-selling book, Run Fast. Choose from novice, intermediate, advanced or walking programs, and get daily emails with training advice and tips.
› Novice
In the 10K Novice plan, you run three days of the week: Tuesdays, Thursdays and …
› Intermediate
This is the Intermediate 10K Training Program, for runners who want to …
› 5K Training
5K Training. Whether a first-time runner or a regular road-warrior, we know how …
› Base Training
Base Training. Hal offers three levels of his 12-week Base Training program, …
› Senior
About the Senior Program. The Senior program is a special schedule designed …
1 week ago Periodization A well-designed 10K training plan follows the principle of periodization, which involves dividing your training into distinct phases to target different aspects of fitness and maximize performance gains. These phases typically include base building, speed development, and tapering. During t… Gradual Progression and Avoiding Overtraining One of the critical aspects of training for a 10K race is gradual progression. It’s important to increase your training load gradually over time to avoid overtraining and reduce the risk of injuries. Sudden, excessive increases in mileage or intensity can lead to burnout, fatigue, and potentiall…
4 days ago WEB Mar 15, 2024 · Once you get started, you can expect to clock at least 20 miles total in the first week and gradually increase total weekly mileage from week to week. Keep in mind, …
4 days ago WEB Aug 15, 2020 · The plan: An advanced 10K training schedule. View the training plan. This is a 9-week schedule for more experienced runners. Expect a mix of easy runs to …
1 week ago WEB Jul 24, 2022 · To run 10k in 55 minutes, you will need to run 8:52 per mile or 5:30 per kilometer. This means a 55-minute 10k pace is 8:52 per mile (8 minutes and 52 …
6 days ago WEB Jun 25, 2020 · 12-Week Beginner 10K Run Plan. This training plan is suitable for Beginner or time-limited runners, aiming for their first 10K race. With just 12 weeks to go until …
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3 days ago WEB The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K race or build endurance in their regular walking exercise program. The 10K Walk …
4 days ago WEB Sep 26, 2021 · This beginner 10k training plan includes the following runs and workouts each week: 2 easy runs. 1 long run. 2 cross training sessions. 2 optional strength …
1 week ago WEB Nov 11, 2020 · 10K Training Plans to Get You Started! Beginner. Length: 6 weeks, 5 days on and 2 days rest or cross-train. Recommended Experience: Spend the first 6 weeks …
1 week ago WEB Couch To 10k Training Plan. Here is our classic Couch to 10k Training Plan! It’s designed to get anyone – regardless of their background and ability – to complete a 10k run. It’s …
5 days ago WEB Our personalized 10k training plans. One of the best ways to prepare for a 10k race – be it your first, 10th, or 100th – is to use a customized 10k training plan that’s adapted to …
1 week ago WEB Sep 13, 2023 · Don’t believe it? Here are some quick stats for you then: 50% of marathon finishers fell into the 40 or older category in 2016; The average age for women running …
5 days ago WEB 4-week 10K training plan, running 6-7 days a week. RW's 8-week 10K training plan, running 3 days. 8-week 10K training plan, running 5 days a week. How sleep-low …
6 days ago WEB 5K/10K Training Schedules. Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance …
1 week ago WEB Sep 6, 2021 · Couch To 10K Training Plan. This epic plan is designed for non-runners looking to get to the finish line of their 1st 10K! It uses our Couch to 5K plan as a base, …
1 week ago WEB Apr 13, 2020 · For most older runners, one hard day with hard efforts per week is enough, in addition to a longer run to build endurance. As you are doing less volume overall and …