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10K Running Program

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This 10K running program uses heart rate monitor training zones.

You can use it without a heart rate monitor as well.

This running program helps you prepare for your first 10K race in only twelve weeks.

You will be doing three workouts per week.

The zones used are :

Zone	Description
Zone 1	Slow Run
Zone 2	Easy Run
Zone 2 1/2	Steady State Run
Zone 3	Tempo Run

Other running programs on this site :

Beginners Running Program 1 -- From 0 to 15 minutes in eight weeks

Beginners Running Program 2 -- From 0 to 20 minutes in ten weeks

Beginners Running Program 3 -- From 0 to 30 minutes in twelve weeks

Half Marathon Running Program -- Twelve Week Running Program for your first Half Marathon

WK	Workout 1	Workout 2	Workout 3
WK 1	Zone 2	Zone 2	Zone 1
	20 min	25 min	30 min
WK 2	Zone 2	Zone 2	Zone 1
	25 min	25 min	35 min
WK 3	Zone 2	Zone 2	Zone 1
	30 min	30 min	40 min
WK 4	Zone 2	Zone 2 1/2	Zone 1
	25 min	20 min	30 min
WK 5	Zone 2	Zone 2 1/2	Zone 1
	35 min	25 min	45 min
WK 6	Zone 2	Zone 3	Zone 1
	35 min	2 x 10 min; 5 min jog in between	50 min
WK 7	Zone 2 1/2	Zone 3	Zone 1
	30 min	2 x 15 min; 5 min jog in between	55 min
WK 8	Zone 2	Zone 3	Zone 1
	25 min	2 x 10 min; 5 min jog in between	40 min
WK 9	Zone 2	Zone 3	Zone 1
	40 min	2 x 20 min; 5 min jog in between	60 min
WK 10	Zone 2	Zone 3	Zone 1
	45 min	2 x 20 min; 5 min jog in between	60 min
WK 11	Zone 2	Zone 3	Zone 1
	40 min	2 x 20 min; 5 min jog in between	50 min
WK 12	Zone 2	Zone 2	Race
	30 min	30 min	10 K

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