Walk, jog or run your first 10K: weeks 11-20 of 20 week program from walking to running the 10K, by David Holt

Walk, jog, run would be a good book title. This web page shows former walkers and new joggers how to train for running their first 10K.


walk, jog, run to your first 5K race...weeks 1-10 of 10K training for beginners

The second 10 weeks of 20 for 10K race preparation for new runners.
Two simple goals.
Increase mileage to race double the 5K you did a few days ago. Some people might think
a doubling in mileage is needed? However, most Olympic 10K runners train for the same
mileage which 5K runners do. You will increase mileage by about 25 percent, but a
greater proportion of your miles will be running.

Week 11
Run or walk 22 miles this week. A 4, 5, 5 and 8 would be nice. Continue to alternate 200 meters of
running with 100 of brisk walking for one run; run the half mile to one mile at a time for
one run a week; run 5 miles of the 8 as a continuous run.

Week 12
Make the long run a nine. Make sure you include hilly terrain for some runs, and grass or
dirt trails too.

Weeks 13 and 14
To hit 25 per week, make one change. Do 10 miles for the long run. Make the middle
eight a continuous run at easy pace.
On one of your 5 mile runs, do up hill repeats of 200 to 300 meters, or 60-80 seconds.
Run four repeats the first time, then run six efforts in week 14. Get your heartrate up to 95
percent of your maximum for these hill repeats. Run easy or alternate running and walking
for the remainder of the run.

Weeks 15 to 17
The 10 mile run stays. Increase the hill reps to 8. Add a third quality session.
Note that all three sessions are based on weeks of preparation. None of the three runs are
hard to complete. It is the combined training effect from all three sessions, working all the
systems of your body, which will give you the raw materials (strong muscles, bones, lungs
and circulatory system) with which to run a decent 10K.
It is time to run faster for those half to one mile efforts. Take your heartrate up to 85 % of
your maximum for 4-10 minutes at a time. Run 4-6 repeats with a ONE minute rest.
Although youíve had 5 weeks training since your 5K race, these reps should be slower than
5K pace for most of you. Heartrate is the key. This session will stimulate your anaerobic
threshold to rise. 

Week 18 and 19
Your 10 mile run should be so easy by now that you are tempted to run it faster. Donít.
Continue to do your long run economically and run at 70 percent of your max heartrate.
Combine your other two quality sessions into 2-3 times 5-8 minutes with a one minute
rest, plus 3-4 hill reps at your usual pace. This is slightly less than you have been running; it
will save your legs for true interval training.
Week 18: Go to a high school or college quarter mile track and run 6 times a quarter mile with
a half lap rest. Pace is 5K race pace from 8 weeks ago. Many of you will be much fitter
than 8 weeks ago. Run the quarters at a pace you think you could maintain for a 5K race if
you ran one today. Run no faster than 5K pace. 
Week 19: Run 4 times half a mile, or 800 meters at last weeks pace. Jog a lap recovery.
Those of you who were over optimistic about their fitness level last week will experience a
Zen moment as you realize that you cannot maintain 5K pace for even two laps of the
track. Obviously you ran faster than 5K race pace last week. Youíll read this paragraph
before running Week 18s Intervals, so back off to a realistic 5K pace for those quarters, say ten seconds per
mile faster than Week 10s race.

Week 20 is restive.
Seven days prerace: Run 7 instead of 10 miles.
Five days to the race: Run 5-8 minutes once, then 60-80 seconds twice, but on the flat instead of up hill.
Three days pre-race: Run 4 times a quarter mile at 5K pace to remind your muscles how to
run fairly fast, but in total control.
Day 3 and 5 pre-race should only total about 3-4 miles each. Run walk one mile the day
before your race and youíll have decreased mileage to 15, which is a 40 % decrease.

10K race day
This should be the first of many ten kilometer races. Start the race well hydrated. Enjoy
yourself by using a gentle warmup and stretching, followed by a sensibly paced first mile.
Run at the speed of your SLOWEST long reps during weeks 15-17. This should be 15K
race pace, so after the mile marker, speed up gradually to 10K pace.
Those of you who entered week one morbidly out of shape should use walk breaks as
needed. Others will run the whole distance. All of you should try to complete the 10K at
planned race pace. Donít run the first quarter, let alone the first mile at 5K pace: you will
be destined for pain.
Last weeks rest, plus the excitement (adrenaline surge) of race day will make the first
quarter mile seem easy. 
Three last pieces of advice:
Hold back,
Slow down, then
ease the pace still more.


walk, jog, run to your first 5K race...weeks 1-10 of 10K training for beginners
Jogging or running...what is the difference

What do you do after your first 10K race. Run and walk easily for a few days, then visit:


Week 1 of 20 for 10K training on 30 miles per week
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

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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 jogging or running your first 10K: weeks 11-20 of 20 week program from walk to jog to running the 10K, by David Holt