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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