Training for 10k’s

A couple of you have emailed me asking about how I was going to go about training for my two 10k races coming up in September and October.

Well, I’ve created a training schedule for throughout October to help me best prepare. I researched 10K training plans at Hal Higdon and Cool Running, and incorporated a little Running Around Normal (hehe) and came up with a plan to fit my needs. Of course, it isn’t set in stone, and I’m sure it will be tweaked from time to time depending on what my body is telling me. Anyway, here is what I’ve created (click to enlarge:)


I’m taking it a little easy this month, as I want to work my way up and avoid injury. August focuses on gradually increasing my mileage on Sundays, which are my long run days, while incorporating shorter-distance maintenance runs during the week. It also incorporates strength training and cross training (along with every month( for a little variety and for me to be in my best shape without overdoing it.


The long distance runs keep on increasing, while the maintenance runs pretty much stay the same. This goes on up until race day. My goal for my first 10k is to simply finish and feel damn good while doing it. As you can see, after the race, the training gets a little more intense. This is because my goal for my second 10k is to finish with my best time. I was to be speedy!


The training continues to become more and more intense, peaking at an 8 mile run for my long run Sunday. I also continue to incorporate speedwork into my training. The final week before the 10k, the mileage decreases to allow more rest before race day.

So there you have it, my workouts in a snapshot for the next three months! Hehe

What do you think about them? Is there something missing that you think I should be incorporating as well? I’m new at this, so I’d love to hear your suggestions 😀