Training Options‎ > ‎Level 3‎ > ‎

Fun Run to 10k

Full Plan

Time Required:

40-60 min /day
4 days / week
Total Time = 3-4 hours / week

Equipment Required:

Workout clothes
Running Shoes or Trail Running Shoes

Summary:

This training plan is designed to be a slow progression taking you from capable of running a 5k fun run and capable of running a 10k. This plan increases your total distance throughout the program, but also uses hill work to improve strength and climbing ability. The program also uses tempos to improve your speed and improve your endurance. The next program in the sequence is 10k to 1/2 Marathon. This plan also prepares you to start our 10k to Thru Hike program. To go from sedentary to capable of starting this plan you can follow Couch to Fun Run.

Week 1 Sneak Peak:


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Run

(30 min)

Rest

Run

(30 min)

Run

(20 min)

Rest

Run

(30 min)

Rest

A more detailed description of each day’s workout is included in the full plan.