Week Monday Tuesday Wed Thursday Friday Saturday Sunday
Jan 6, 2014
Yoga
or Off
34 min.
Run 1 min.
Walk 2 min.
x 8
28 min.
Run 1 min.
Walk 2 min.
x 6
31 min.
Run 1 min.
Walk 2 min.
x 7
Jan 13,
2014
Yoga
or Off
31 min.
Run 1 min.
Walk 2 min.
x 7
34 min.
Run 2 min.
Walk 2 min.
x 6
38 min.
Run 2 min.
Walk 2 min.
x 7
Jan 20,
2014
Yoga
or Off
34 min.
Run 2 min.
Walk 2 min.
x 6
40 min.
Run 3 min.
Walk 2 min.
x 6
45 min.
Run 3 min.
Walk 2 min.
x 7
Jan 27,
2014
EASY WEEK
Yoga
or Off
30 min.
Run 2 min.
Walk 2 min.
x 5
40 min.
Run 2 min.
Walk 3 min.
x 6
40 min.
Run 3 min.
Walk 2 min.
x 6
Feb 3, 2014
Yoga
or Off
34 min.
Run 2 min.
Walk 1 min.
x 8
42 min.
Run 3 min.
Walk 1min.
x 8
46 min.
Run 3 min.
Walk 1 min.
x 9
Feb 10,
2014
Yoga
or Off
50 min.
Run 3 min.
Walk 1 min.
x 10
38 min.
Run 3 min.
Walk 1 min.
x 7
52 min.
Run 5 min.
Walk 1 min.
x 7
LEGEND Run: Running does not mean sprint. When you start with your run do it at a pace that you think you could continue for at least 1 mile. The more you run the easier it is to gauge your pace and settle into a pace that works for each session. Yoga: Consider incorporating a yoga practice into your weekly routine. Yoga can be a great way to build length, strength, alignment and flexibility. It also can aid in injury prevention and recovery. Namaste! Training Partners: Doing the program with someone else will make it more fun. It is strongly recommended that you find a dog, partner or a group to run with! Shoes: Go to a local specialty running shoe store to get a proper fit. This will help you avoid injuries. Fitness Sports or Kyle’s Bikes in Des Moines.
TRAINNG TIPS 1. Be consistent with your training
and keep a training log
2. Find a training partner, training group or start a Leprechaun Chase team to stay on track.
3. Tell everyone you know that you are doing the Leprechaun Chase 10k. This will keep you accountable for your training.
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Learn to Run a 10k | Training Program
Week Monday Tuesday Wed Thursday Friday Saturday Sunday
Feb 17,
2014
Yoga
or Off
52 min.
Run 5 min.
Walk 1 min.
x 7
40 min.
Run 4 min.
Walk 1 min.
x 6
54 min.
Run 10 min.
Walk 1 min.
x 4
Feb 24,
2014
EASY WEEK
Yoga
or Off
43 min.
Run 3 min.
Walk 1 min.
x 8
35 min.
Run 3 min.
Walk 1 min.
x 6
47 min.
Run 5 min.
Walk 1 min.
x 6
Mar 3,
2014
Yoga
or Off
52 min.
Run 5 min.
Walk 1 min.
x 7
40 min.
Run 4 min.
Walk 1 min.
x 6
66 min.
Run 10 min.
Walk 1 min.
x 6
Mar 10,
2014
Race Week
Yoga
or Off
50 min.
Run 3 min.
Walk 1 min.
x 10
33 min.
Run 10 min.
Walk 1 min.
x 3
(Practice)
Packet
Pickup
LC10k –
Have fun
don’t start
out too fast.
MY GOALS I am doing this because… Training: I will… Nutrition: I will… Race Day: I will…
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