In this 1st 10K Race (C210K) training plan, our goal is to slowly and steadily build your fitness to a level where you can complete a 10K. This will take time, and you’ll need to be patient with your legs as they adjust to the training load. Focus less on the pace you are running and more on completing the time listed each day with the prescribed run/walk ratio into consistent run activities. Take good care of your body by going to bed early, stretching and massaging your legs, and eating well. At the end of this plan, you will be ready for the race!
For each and every run, I’ll provide the exact pace range for each run (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “prehab” programs will build you into a strong, supple, injury-resistant runner.
Runs/Week: 3. Key/Hard Workouts/Week: 1 (Long Run).
