10 weeks to your fun run 5K is also the first half of your 20 week 10K training program

Training schedule for walking or running your first 5K fun run.


Gentle and enjoyable exercise is the key to regular exercise
Walking or running reduces heart and stroke disease risk
Established runners go here for 20 week 10K training schedule

Which week of this program you start at depends upon your current health status. You are responsible for your own health. Try not to kill yourself in the early weeks of exercise, this author will not pay your funeral costs. Copyright David Holt, author of Running Dialogue.


Sofa dwellers, please check your heartrate goals here.

Week One:
Not currently running? Walk briskly for two to three miles, four to
five days a week. When you can walk three miles in an hour,
without getting severely short of breath, it will be time for interval
training.

Week Two:
Previously sedentary? If youíve made it to three miles of walking
in under an hour, four times a week without aches and pains, start
your interval training. After your first mile of walking, alternate
50-100 yards or 100 meters of gentle running. No gasping for
breath. You are not sprinting for the bus. The cardiac unit staff is
not following you in an ambulance! Run slowly; land gently; then
walk 100 yards. Run too fast and your exercise will be finished for
this year: you will be back on the sofa. Run walk your middle mile
on three walks a week. Your forth and additional sessions can
remain walks.

Week Three:
Retired sloths can move to the next level. Walk half a mile
warmup, then do two miles of alternating walk runs of 100 to 200
yards or meters. Do at least one of your walk runs on grass or dirt
trails. Add an additional mile to one of your sessions. If you are
one of those 97 million overweight Americans, write down your
food and fluid intake for a few days, then find your wasted
calories. 
Exercise heartrate goal.
Do your walk runs at or above 60 percent of your maximum
heartrate. Stay close to 60 percent in the early sessions; once
youíve done several sessions, guarantee that your cardiopulmonary
system is sufficiently stimulated by exercising at 70 percent.
How do you know what your maximum heartrate is?
In your first few training weeks, subtract your age from 220. You
should be able to maintain a conversation without huffing and
puffing. Running pace must remain modest to allow your muscles
to adapt. Run too fast and you predispose yourself to overuse
injuries such as shin splints.

Week Four:
Begin hill training. 
On one of your walk runs, try several runs or brisk walks up a
gentle slope; run down a few also while practicing landing softly.
Grass or dirt trails work well for this session.
Change one session to half mile runs alternating with 220 yard or
200 meter walks. This will force you to run at a sensible pace.
Incorporate a small amount of running into that forth walk.
Add another mile to your long session of walk run; add it as brisk
walking if you need to.

Week Five
Add mileage this week. Aim for three sessions of 4 miles and one
of 6 miles.

Week Six
Repeat last week, but consolidate by doing a little less walking and
a little more running.

Week Seven
Youíre seeing the health and fitness benefits of regular exercise, so
you have two goals this week. Add a mile to two walk runs to give
yourself 20 per week. 4, 4, 5 and 7 is ideal.
Practice running for two miles at a time on two occasions this
week. Pace judgment is vital. Adjust your running speed to the
temperature, humidity and terrain.

Week Eight
Take a leap of faith. After about 8 times 100 yards of gentle
running in the early part of your 7 mile session, run four miles non
stop at easy pace. 30 second water stops are OK. Run walk the last
section. Stride a bit faster up the hills in one of your other sessions.

Week Nine
Fully consolidated at 20 miles per week, you may be doing more
running than walking by now. You have at least a 4 mile run, a
series of half mile runs, and numerous strides of 100-200 yards or
meters. Keep everything relaxed while developing efficient
running form.

Week Ten
Half way to the 10K, therefore itís time to run a 5K.
Cut your mileage to 12-15 miles. Reduce that 7 to a 5. Two miles
of continuous running would be ideal. Many of you will be doing
minimal walking by now, but ease back by walking the first and
last half mile of each session.
On race day, arrive early to register. Start your warm up with a
half mile walk and some stretching. Done mostly running? Warm
up with a mile of running, then stretch. Line up close to the back
of the other entrants, and run the first half mile slowly. Then itís
time for some of you to walk 200 yards before running again. Pace
it right, and most of you will run the whole way. Each mile should
take you the same time. Ran 11 minute miles for those 2-4 mile
training runs, and 10 minute mile pace for those half mile efforts?
Ten to 10.5 minute miles will be about right for 5K or 3.1 miles.
Donít sprint at the finish. If you are feeling fresh at 2 miles, pick
up the pace slightly, and enjoy the thrill of a long sustained drive
to the line. 
Walk a half mile or so after the race, stretch, then re-hydrate and
enjoy the day.


Weeks 11-20 of walk to jog to running 5K and 10Ks
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
Hints on finding time for exercise

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Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...10K & 5K Running, Training & Racing and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 10 weeks to your fun run 5K, also the first half of your 20 week 10K training program for beginners and former sofa dwellers.