Coach to 10K Training program
*Week 1 *(All workouts done on treadmill)
*Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times. Completed! Ran at 3.7, walked at 3.0. Very wimpy, I know.
*Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times. Completed! 2% incline, Ran at 3.7, walked at 3.0.
*Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times. Completed! 2% incline, Ran at 3.7, walked at 3.0.
*Week 2 (On treadmill at 2% incline)
*Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times. Completed! Ran at 4.0, Walked at 3.3. Almost died on 6th segment. No way I can maintain 4.0 at this point.
*Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times. Completed! Ran at 4.0, Walked at 3.3.
*Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times. Completed! Ran at 3.7 Walked at 3.0. Hated to go backward with the speed but it’s the only way I can complete the entire segment at this time.
*Week 3 (on treadmill at 2% incline)
*Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times. Completed. Ran at 3.7, walked at 3.0. This is where the shit hits the fan.
*Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times. Completed. Ran at 3.7, walked at 3.0
*Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times. Completed. Ran at 3.7, walked at 3.0 then kept walking for another 20 minutes in an attempt to counteract the moo fest that happened yesterday (Thanksgiving). If week 4 weren’t a recovery week, I’d be so done with this training.
I’m Not Having Fun Anymore
Week 4 - EASY RECOVERY WEEK
Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.
Week 5
Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.
Week 6
Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.
Week 7
Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Week 8 *EASY RECOVERY WEEK
Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Week 9
Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Week 10
Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.
Week 11
Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 12 *EASY VOLUME WEEK
Session 1 - 60 min. Run 50 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 13
Session 1 - 50 min. Run 40 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickly
