Running training programs for 10k
Of course, to make it truly personal and data-based, you’ll need a running watch.īut first, check out the Polar Running Program and then decide which running watch would be the best running buddy for you.
RUNNING TRAINING PROGRAMS FOR 10K FREE
If you find these running plans helpful, test the Polar Running Program yourself and build a personal running plan on Polar Flow – it’s free and all you need to do is to create an account (that only takes a few minutes). Marathon training plan Want A personalized running program? This 14-week marathon running plan for intermediate runners will help you get your long runs right and smash that 42K goal (or you know, make it across the finish line). Half marathon training plan Marathon Running Plan If you’re an intermediate runner with your eyes on an endurance challenge, this 14-week half marathon training plan will help you hit the 21K goal. 10k running plan Half Marathon Running Plan If you’re a seasoned runner looking to take your 10k race to the next level, this program is for you. This 10-week running plan is for advanced runners to train for 10k. If you’re an advanced runner, this 9-week running plan will help you train for 5K with a running training program that includes running workouts and supportive exercises. The 21K and 42K plans are for an intermediate runner (used to running shorter distances but not necessarily a seasoned half marathon and/or marathon runner).The 5K and 10K plans are for advanced runners (used to running several times a week in varying heart rate zones).Color-coded target heart rate zones with a number of minutes you should stay in each heart rate zone.A week-by-week running plan with supportive exercises (strength, core and mobility).If you don’t have a running watch (yet), just choose a running plan based on your goal distance and start running! RUNNING PLANs For Different Distances What? As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise.To start training for a specific distance, choose one (or try all) of these ready-made running plans for 5K, 10K, half marathon, marathon.Īll these running plans are examples based on the personal and adaptive Polar Running Program that (obviously) works best with a Polar sports watch.It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word. This means that you should be exerting yourself at a low enough level that you could talk. Stay conversational on all of your exercise sessions.In this program you will be introduced to hill training and steady runs to build your training schedule. Whether you are new to 10K training or have a time goal in mind, this program will get you there. This training program is designed to prepare you for a 10K event. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness. Running Program 10 KM Duration: 10 weeks. Every other day you can cross-train instead of walking.The conservatism will allow you to recover faster. Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end.2 week 10K training plans Running 3-4 days a week Running 5-6 days a week Four-week 10K. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace.