10k Program

10 Km Program for Beginners

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Weekly Km

1

Rest

1.5 Km Jog

Light Walk

3 Km Jog or Walk

1.5 Km Jog

Light Walk

3 Km Jog

10-12 Km

2

Rest

1.5 Km Jog

Light walk

3 Km Jog or Walk

1.5 Km Jog

Light Walk

3 Km Jog

10-12 Km

3

Rest

3 Km Jog

1.5 Km Jog

3 Km Jog

1.5 Km Jog

Light Walk

5-6 Km slow run

16-17 Km

4

Rest

3 Km Jog

1.5 Km Jog

3 Km Jog

1.5 Km Jog

Light Walk

5-6 Km slow run

16-17 Km

5

Rest

3 Km Jog

1.5 Km Jog

5 Km Jog

3 Km Jog

Light Walk or Jog

6-7 Km slow run

19-20 Km

6

Rest

3 Km Jog

1.5 Km Jog

5 Km Jog

3 Km Jog

Light Walk or Jog

6-7 Km slow run

19-20 Km

7

Rest

5 Km Jog

1.5 Km Jog

5 Km Jog

3 Km Jog

Light Walk or Jog

8 Km slow run

20-21 Km

8

Rest

5 Km Jog

1.5 Km Jog

5 Km Jog

Light Walk or Jog

Rest

10 Km race

20-21 Km

 

How fast should I run?

The speed you run at all depends on your individual fitness. You should not push yourself too hard because it may result in serious injury. At the same time it is advised that you should not run too slowly otherwise you will not reach your potential. We believe in the Thum Formula which is that you should run at a pace at which you can talk to a friend or on the phone. If you find that you are having trouble talking then that means you are running too fast and should slow down.

 

My Story:

The official distance was 42.2km. I covered a distance of 42.8km

Marathon running is not just a physical or mental game, it is also a intelligent game and even the most experienced runners can make mistakes.

If you are trying to achieve your goals you must be careful on the race course, the corner or on the bend, its like you are running on a 400m track. If you are running on the outside lane you are covering a much greater distance. You should run on the inside lane so that you will be covering less distance.

I ran the Mississauga Marathon in May 2009. The official distance was 42,2km, I planned to check my distance and how much I covered. I setup my distance GPS watch at the start line and I stopped it on the finish line.

It was showing me a distance of 42.8km. I ran 600m more which is more than half a km. I tried my best to cut proper corners and passing runners in front of me in the best way possible but things happen.

Signed by:

Baljinder Singh Sekhon

Mississauga Marathon

2009

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