So you want to run a 10K race?

I’ve managed to talk a few friends into joining a 10K race.  For most of them, it will be their first 10K.  What an exciting time!  If you’ve ever considered running a 10K race and didn’t because you weren’t sure where to start, here are some training plans to check out:

Jeff Galloway has a special place in my heart.  It was his 5K plan that I followed to complete my first 5K.  I find his plans easy to follow with just the right amount of running for a novice runner and a great amount of rest if you want/need it.  Not sure where to start?  I recommend this one.

http://www.jeffgalloway.com/training/5k.html

I like Hal Higdon’s plans.  He always puts a good number of cross training days in his plans and you can use those as rest days if you find you’re pretty tired and could use the extra rest.  Having said that, I would recommend that his plans be adapted by someone who’s already run a 5K.  The first run of 4K may seem intimidating to anyone who hasn’t run that distance already.

http://www.halhigdon.com/10ktraining/10knovice.htm

This is an interesting plan because it gives you different plans based on what your goals are, with the first goal being to finish and the second being to finish in less than 1 hour.  This is a good plan for someone who just wants to finish.  It is an 8 week plan so it gives you a few weeks before you need to start.  I would suggest you get out there and run 3x/week for 20 mins in the 2 weeks preceeding the start of this plan, to help get your fitness level up.

http://www.griffithstownharriers.co.uk/Training/10k%20in%208%20weeks.pdf

Of course, there are a tonne of plans out there so if none of these appeal to you, give Google a whirl and see what you come up with.

Good luck!

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