Clean Air Council


So you want to run a 10K for the first time…

Hal Higdon Novice Training Program 

“HOW MUCH DO YOU NEED TO TRAIN TO RUN 10-K? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. The same if you have run a 5-K or an 8-K race before.

But if you’ve made the decision to run a 10-K race you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of a 10-K. (For those metrically challenged,10-K is 6.2 miles.)

The program is designed for beginning runners, but experienced runners like it too, because of its gentle approach. To participate in this 10-K program, you should have no major health problems, and perhaps have done at least some jogging or walking. If running 2.5 miles for your first workout on Tuesday of the first week seems too difficult, you might want to pause before taking your first steps. If you have more than eight weeks before your 10-K, switch to an easier (shorter) schedule to build an endurance base.”

You’ve run a 5K or 10K before but want to improve your time…

McMillan Running Calculator

“Use this handy calculator to learn the optimal training paces for each of your runs. It will also predict your race times – both what you can run now and what you can run when you get into your goal shape.”

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