8 Week Novice Training Schedule to Run Your First 10K (6.2 Miles)*
Compliments of The WOW Team – Join Us for Training
The WOW Team – Fit Women of the World Run Your First 10K
WEEK 1
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk/run 20 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 50 minutes – Warm-up 5 minutes, steady for 35 minutes, cool-down for 10 minutes
Note: Workouts can be a combination of walking and running. The middle workout portion should be walking or running with effort. This is
to increase your stamina and strength.
Check off your completed work-out every day. You’ll feel great when you do this!
WEEK 2
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk/run 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 55 minutes – Warm-up 5 minutes, steady for 35 minutes, cool-down for 15 minutes
WEEK 3
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 55 minutes – Warm-up 5 minutes, steady for 40 minutes, cool-down for 10 minutes
WEEK 4
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 20 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 60 minutes – Warm-up 5 minutes, steady for 40 minutes, cool-down for 15 minutes
WEEK 5
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 20 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 60 minutes – Warm-up 5 minutes, steady for 45 minutes, cool-down for 10 minutes
WEEK 6
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 25 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Complete a 10K course at whatever pace you need
WEEK 7
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 25 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 70 minutes – Warm-up 5 minutes, steady for 50 minutes, cool-down for 15 minutes
WEEK 8
__MONDAY REST
__TUESDAY Run/Walk for 30 minutes total, 5 minutes warm-up, 10 minutes hard, 15 minutes cool-down
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__ THURSDAY Warm-up 5 minutes, Run steady and hard for 2 miles, cool-down 5 minutes
__FRIDAY REST
__SATURDAY Walk 20 minutes easy (to calm those nerves)
__SUNDAY WALK/RUN YOUR RACE!! (Walk as much as you need to) Go the distance!! Hurrah!!
Details
For first time 10K competitors. This training assumes that you have already done a 5K race. You already know what it’s like to be in a competition. Now you are building up your strength, endurance, and distance. You CAN DO THIS!!
When the schedule says “steady” this means pace yourself to go the distance. Your longest distance will be 50 minutes. Do this at a steady pace. Use a pedometer or mileage markers to help you get used to the pace.
When the schedule says “fast or brisk” make your pace FAST meaning it is not easy to talk, and you should be breathing HARD – not
gasping for air but deep and full breathing – no long conversations at this time.
When the schedule says “hard” you should not be able to carry on a conversation, at all.
Cross Training (X-Training) refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the
benefits of cross training is that it uses different muscle groups and provides a change of “pace”.
Stretching
Always allow time for stretching…dynamic before your workout and static after you run! Find Stretches to go with your workout at our
website TheWeeklyPepTalk.com
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk/run 20 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 50 minutes – Warm-up 5 minutes, steady for 35 minutes, cool-down for 10 minutes
Note: Workouts can be a combination of walking and running. The middle workout portion should be walking or running with effort. This is
to increase your stamina and strength.
Check off your completed work-out every day. You’ll feel great when you do this!
WEEK 2
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk/run 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 55 minutes – Warm-up 5 minutes, steady for 35 minutes, cool-down for 15 minutes
WEEK 3
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 55 minutes – Warm-up 5 minutes, steady for 40 minutes, cool-down for 10 minutes
WEEK 4
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 20 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 60 minutes – Warm-up 5 minutes, steady for 40 minutes, cool-down for 15 minutes
WEEK 5
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 20 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 60 minutes – Warm-up 5 minutes, steady for 45 minutes, cool-down for 10 minutes
WEEK 6
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 25 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Complete a 10K course at whatever pace you need
WEEK 7
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 25 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 70 minutes – Warm-up 5 minutes, steady for 50 minutes, cool-down for 15 minutes
WEEK 8
__MONDAY REST
__TUESDAY Run/Walk for 30 minutes total, 5 minutes warm-up, 10 minutes hard, 15 minutes cool-down
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__ THURSDAY Warm-up 5 minutes, Run steady and hard for 2 miles, cool-down 5 minutes
__FRIDAY REST
__SATURDAY Walk 20 minutes easy (to calm those nerves)
__SUNDAY WALK/RUN YOUR RACE!! (Walk as much as you need to) Go the distance!! Hurrah!!
Details
For first time 10K competitors. This training assumes that you have already done a 5K race. You already know what it’s like to be in a competition. Now you are building up your strength, endurance, and distance. You CAN DO THIS!!
When the schedule says “steady” this means pace yourself to go the distance. Your longest distance will be 50 minutes. Do this at a steady pace. Use a pedometer or mileage markers to help you get used to the pace.
When the schedule says “fast or brisk” make your pace FAST meaning it is not easy to talk, and you should be breathing HARD – not
gasping for air but deep and full breathing – no long conversations at this time.
When the schedule says “hard” you should not be able to carry on a conversation, at all.
Cross Training (X-Training) refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the
benefits of cross training is that it uses different muscle groups and provides a change of “pace”.
Stretching
Always allow time for stretching…dynamic before your workout and static after you run! Find Stretches to go with your workout at our
website TheWeeklyPepTalk.com
http://TheWeeklyPepTalk.com & http://ALTBgo.blogspot.com Stephanie@AskAboutRunning.com Copyright 2007 – 2008 All Rights Reserved
The WOW Team is a division of ALTB International, Inc. 58 West Portal, Suite 227, San Francisco, CA 94127 (415) 682-8819
