This 10K training program was designed by Damian Stoy, a coach, biomechanics specialist, accomplished runner, and certified running instructor. He's also the founder of the popular website Wholistic Running.
|1||Walk 30 minutes||Run 2 miles||Cross-train 30 minutes||Run 2 miles||Rest||Walk 40 minutes||Run 3 miles|
|2||Walk 30 minutes||Run 2.5 miles||Cross-train 30 minutes||Run 2 miles||Rest||Walk 40 minutes||Run 3.5 miles|
|3||Walk 35 minutes||Run 2.5 miles||Cross-train 35 minutes||Run 2 miles||Rest||Walk 50 minutes||Run 4 miles|
|4||Walk 35 minutes||Run 3 miles||Cross-train 35 minutes||Run 2 miles||Rest||Walk 50 minutes||Run 4 miles|
|5||Walk 40 minutes||Run 3 miles||Cross-train 40 minutes||Run 2 miles||Rest||Walk 55 minutes||Run 4.5 miles|
|6||Walk 40 minutes||Run 3 miles||Cross-train 45 minutes||Run 2 miles||Rest||Walk 60 minutes||Run 5 miles|
|7||Walk 45 minutes||Run 3 miles||Cross-train 45 minutes||Run 2 miles||Rest||Walk 50 minutes||Run 5.5 miles|
|8||Walk 40 minutes||Run 2.5 miles||Cross-train 30 minutes||Run 2 miles||Rest||Rest||10K Race|
Mondays: Walk at an easy pace.
Tuesdays: Run at an easy to moderate pace. Walking is encouraged if needed.
Wednesdays: Cross-train today, which may include walking, biking, swimming, hiking, yoga, or weights.
Thursdays: Run at an easy pace while focusing on your technique.
Fridays: This is a rest day.
Saturday: Walk at an easy to moderate pace.
Sunday: Run at an easy pace while focusing on your technique. Walking is encouraged if needed.
Weeks 1 and 2 Technique Focus: Good Posture
Remind yourself during the run to focus on good posture.
- Lengthen your entire spine.
- Engage your lower abs when you run and walk by very gently pulling your belly button to your spine.
Weeks 3 and 4 Technique Focus: Efficient Cadence
An efficient cadence while running is 170-180 steps per minute. Use a running metronome to match your steps to the beat. You can download a running metronome app free on your smart phone. The goal is to increase your cadence which encourages SMALLER steps when you run which reduces impact and increases ease.
Weeks 5 and 6 Technique Focus: Arm Swing
Keep your elbows bent at a 90-degree angle, your hands and shoulders relaxed, and make sure your elbows do not come in front of the rib cage but instead move behind you.
Weeks 7 and 8 Technique Focus: Putting It All Together
On your runs, first focus on good posture. Then move on to efficient cadence and finally onto your arm swing. Rotate between these three focuses to perfect your efficient running technique.