Running a 10k is a great way to enhance your 5k and even prepare you to run a half marathon! Don’t be afraid to challenge yourself.  Whether you think you are a “runner” or not, guess what? You are! And we know that you are capable of completing this new challenge.

The chart below maps out a guideline of how much you should run per week to help you prepare to run a 10k distance.  However, feel free to shift the days to fit your schedule! Additionally, on days where you are running, be sure to still complete another workout.  Wether it’s a short 5 minute routine or a longer one, you want to make sure you keep your muscles strong! On rest days you can also feel free to complete an FIO workout, but do something a little lighter and remember to stretch! On cross-training days, you can either run the 3 miles OR go cycling/take a spin class, swim, or complete a HIIT routine.

Just remember, no matter what days you run or how you fit it in, always be sure to cross train and do other workouts so that you are not only running!

Week

Mon

Tue Wed Thur Fri Sat

Sun

1

Rest 3 mile run 3 miles or 30 min cross-training 2 mile run FIO Workout 30 min walking/cycling

3 mile run

2

Rest 3 mile run 3 miles or 30 min cross-training 2 mile run FIO Workout 30 min walking/cycling

3 mile run

3

Rest 3 mile run 3 miles or 35 min cross-training 2 mile run FIO Workout 35 min walking/cycling

4 mile run

4

Rest 3 mile run 3 miles or 35 min cross-training 3 mile run FIO Workout 35 min walking/cycling

4 mile run

5

Rest 3 mile run 3 miles or 40 min cross-training 3 mile run FIO Workout 40 min walking/cycling

5 mile run

6

Rest

3 mile run 3 miles or 45 min cross-training 3 mile run FIO Workout 40 min walking/cycling

5 mile run

7

Rest 3 mile run 3 miles or 45 min cross-training 3 mile run FIO Workout 45 min walking/cycling

6 mile run

8

Rest 3 mile run 3 miles or 30 min cross-training 2 mile run Rest Active Rest

Race Day!

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