Training - 10K Beginner

10K Event Training Program

8 Week 10K Training Program Train for your first 10K with our new 10K Beginner Training Program. You don’t have to be an experienced runner to start this program, feel free to walk. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. Rest or Cross Training Day General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 1.0 miles
    26.1 ft.
    150 cal.
  • 1.5 miles
    51.7 ft.
    229 cal.
    1.5 mile General Aerobic run in Hawaii
  • 1.5 miles
    162.2 ft.
    213 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    Walk/Run Recovery
  • 2.0 miles
    3.3 ft.
    294 cal.
  • 1.5 miles
    0.0 ft.
    225 cal.
    4 X 15 second sprints.
  • 2.5 miles
    136.2 ft.
    378 cal.
  • 3.5 miles
    0.0 ft.
    526 cal.
    Walk/Run Recovery
  • 3.0 miles
    12.3 ft.
    450 cal.
  • 2.0 miles
    116.2 ft.
    314 cal.
    Hill Intervals - 6 x 20 sec climbs
  • 3.0 miles
    143.3 ft.
    455 cal.
    3 Miles in Ireland
  • 4.5 miles
    0.0 ft.
    676 cal.
    General Aerobic Walk/Run
  • 4.0 miles
    118.9 ft.
    600 cal.
  • 2.0 miles
    0.0 ft.
    300 cal.
    5 X 20 second sprints
  • 3.5 miles
    384.1 ft.
    542 cal.
    3.5 Miles Seattle
  • 5.0 miles
    0.0 ft.
    751 cal.
    Walk/Run Recovery
  • 4.5 miles
    261.9 ft.
    684 cal.
    4.5 Miles in Paris
  • 2.5 miles
    145.2 ft.
    392 cal.
    Hill Intervals - 6 x 25 sec climbs
  • 5.1 miles
    33.7 ft.
    759 cal.
    5 Miles in Hawaii
  • 5.5 miles
    0.0 ft.
    826 cal.
    Walk/Run Recovery
  • 5.5 miles
    389.4 ft.
    849 cal.
    5.5 Miles in Beverly Hills
  • 2.5 miles
    0.0 ft.
    375 cal.
    6 X 25 second sprints
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 6.0 miles
    0.0 ft.
    901 cal.
    Walk/Run Recovery
  • 6.5 miles
    142.0 ft.
    982 cal.
  • 3.5 miles
    213.8 ft.
    550 cal.
    Speed Intervals - 7 x 30 sec sprints
  • 4.0 miles
    248.1 ft.
    614 cal.
  • 6.0 miles
    0.0 ft.
    901 cal.
    Walk/Run Recovery
  • 5.0 miles
    259.8 ft.
    751 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    4X15 second 70% sprint efforts
  • 4.0 miles
    0.0 ft.
    601 cal.
    Recovery run