10K Training Program Spreadsheet for Novices (2021)

Geared toward novice runners, this program takes a “gentle approach” towards gradually building volume towards a final 10k run. Explained in more detail here, this is a great program for individuals that have signed up for a 10k race and are looking to prepare for it effectively.

Note: “cross training” refers to any other sort of athletic activity you enjoy. Swimming, cycling, skiing, basketball, and other forms of aerobic training are all good. These should be relatively easy days, meant only to keep you active and mobile.

Source: Hal Higdon

10k Race Prep Training Program for Novices

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