Resources » 10K Training Programs

Make sure you get a good pair of shoes designed for running. Don’t try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured and your running plans will have to be postponed. Visit
The Athletic Shoe Shop for information on purchasing the best shoes for you.

Expect to feel a little soreness the first week or two. You may not have exercised much, and it will take a little while for you to adjust.

If you feel more than general muscle soreness, back off! Don’t try to keep running through an injury, or pretty soon you won’t be running at all! If you feel pain, rest and use ice. Try to talk to someone with some experience with running injuries, or consult your doctor.

If you have to take a break for injury or family commitments, don’t give up! If you miss a workout or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two.

The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it’s easier for you to run on Sundays than on Mondays, that is fine. Just try to scatter your rest days throughout the week–don’t try to do all your running on consecutive days.

On all other days run/ walk under 75% of your maximum heart rate. You can be tested for this number or you can continue to use the formula 220-age = max HR. Remember if you do choose to use the formula there is potential for error so pay attention to what you are feeling compared to the numbers. Do they make sense? Ask questions.

At this point in the program, you are probably starting to see and feel some real results, as you gain fitness and confidence. Be careful, though, that you don’t push yourself too hard. Listen to your body–if it is telling you something is hurting, don’t be afraid to take a day or two off (or more if you need it!).