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Spark Your Way To A 10K

Wednesday, January 16, 2008

10K Jogging Program

Starting January 8th, 2008

This 12-week program is designed for those who can comfortably run 2 miles, but want to work up to a longer distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary. This program assumes you’ll be jogging a 10K race at the end of 12 weeks. The last week of the program decreases your workout time so that you can rest in preparation for the race.

Week/Day 1/Day 2/Day 3 /Total Weekly Miles
1 - 2 + 3 + 2 = 7
2 - 2 + 3 + 3 = 8
3 - 3 + 3 + 4 = 10
4 - 3 + 2 + 3 = 8
5- 4 + 3 + 4 = 11
6- 4 + 4 + 5 = 13
7- 5 + 4 + 5 = 14
8- 6 + 5 + 4 = 15
9- 4 + 5 + 4= 13
10- 6 + 5 + 6 = 17
11- 6+ 5 + 6 = 17
12- 4 + 3 + 4 = 11

We recommended jogging 3 times per week (spread across the week and not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
Article created on: 6/28/2006
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EWEND24 1/16/2008 1:36AM

    January 6th- 60 minute walk
January 7th- 6 mile run
January 8th- nothing
January 9th- 2 mile run
January 10th- 60 minutes walk, 30 minutes water aerobics
January 11th- nothing
January 12th- 4.5 miles
Total miles run for the week 12.5

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