Training Program - 10K Beginner 1

This 15-week program is for beginners, people who have passed a physical but have done little exercise. If you can complete this program, you should be ready to participate in a 10k!

The time spent exercising should be done walking and running, beginning with most of it walking and gradually transitioning into more and more running. The purpose of beginning like this is to condition the heart and lungs, as well as muscles, connective tissue, and the mind. You may be tempted to progress faster, but you would be wiser to work at this progression pace. Once you complete this program, you can move on to the beginner2 program.

If you can use a heart monitor, the heart rate should be between 60 and 80% of maximum HR. If you do not know your max HR, use the formula 220 - age until better information is available.

After you complete this program, if you would like to continue, visit our 10K Training Program for the Beginning Athlete (Part 2).

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 our Shoe Guide or a local running retailer 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.