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The Physicians Committee



Damian Stoy

Damian Stoy
WholisticRunning.com




10K Plan

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.

Week Mon Tues Wed Thurs Fri Sat Sun
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.



5K PLAN

10K PLAN

HALF-MARATHON PLAN

MARATHON PLAN

COACHES

FIT FACTS

RECIPES

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The Physicians Committee
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org