Training Program - 10K Beginner 2

This is a continuation of the Beginner 1 Program.

As featured in the issue of Running Times Magazine
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This is a continuation of the Beginner 1 Program.

It will take your heart and lungs to the next level. It will also continue to strengthen the muscles and connective tissue as well as the mind. The connective tissue is the slowest to toughen and since we can progress only as fast as our weakest link it is important to be patient. As everything toughens the likelihood of injury decreases greatly. Years ago this was not nearly the problem it is today because we were not as sedentary. The muscles and connective tissue were much tougher just because they were used considerably more in day to day activities.

As the weeks go by more and more time should be spent running and less time walking. If there is any question as to how fast the progression should go, ask a coach or be conservative.

MonTuesWedThursFriSatSun
Week 130 minsoff6 x 1 minoff30 mins60 minsoff
Week 2 30 minsoff4 x 2 minsoff30 mins60 minsoff
Week 3 40 minsoff3 x 3 minsoff30 mins60 minsoff
Week 4 40 minsoff3 x 3 minsoff30 mins60 minsoff
Week 530 minsoff30 minsoff30 mins60 minsoff
Week 640 minsoff4 x 3 minsoff30 mins60 minsoff
Week 740 minsoff4 x 3 minsoff30 mins60 minsoff
Week 840 minsoff4 x 4 minsoff40 mins70 minsoff
Week 940 minsoff4 x 4 minsoff40 mins70 minsoff
Week 1040 minsoff40 minsoff40 mins60 minsoff
Week 1140 minsoff5 x 3 minsoff40 mins75 minsoff
Week 1240 minsoff5 x 4 minsoff40 mins75 minsoff
Week 1340 minsoff4 x 5 minsoff40 mins80 minsoff
Week 1440 minsoff4 x 5 minsoff40 mins80 minsoff
Week 1540 minsoff40 minsoff40 mins60 minsoff
On Wednesday's workout you should run/walk steadily 10 minutes before beginning the repetitions. For the reps focus on form and being steady. Keep the heart rate between 75 and 85; most people will have to walk very hard or run to get to this level of effort. On the rest interval take two minutes where the heart rate gets back down under 70%. Upon completion of the reps do 5 to 10 minutes easy jogging or walking.

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!).

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