Ever had that urge where you want to start losing weight? Well, most of us do feel that at many points over the years, especially during New Year’s Resolution time. But if you really want to make that change without investing in costly equipment and such, why not try running?

Running is a great sport. Humans have been doing it since probably we started to walk upright. It is one of the oldest ways to get good cardio in, burn some calories, and stay in good working order. What’s great as well is that you can compete right off the bat, even just against yourself!

Set goals and unique challenges to keep pushing yourself each day. For starters, why not try to go from the couch to 10k in just 8 weeks?

Yes, that’s right. You can do an 8 week running program for 10k. While running 10 kilometers may seem extremely daunting right now, it is very much possible. Stick to a proper training schedule and you can get it done.

Understanding Efforts

Before we dive into the 8 week running program for 10k, first we need to discuss the running effort. Experienced runners might use heart rate monitors or other systems to monitor how much effort they are doing. This is useful when it comes to crafting a training plan.

As someone who is doing this for the first time, or just getting back into it, the idea is to just get your rhythm in. What you want to do is to get your form right and understand your running pace. Once you nail that through this 8 week running program for 10k, then you know you can hit your goal.

Join an Event

You may want to join an event such as a fun run, not necessarily a race. The goal is to keep you motivated and target a specific date to be ready to complete your 10k.

8 Week Running Program for 10k

When it comes to your actual 10k running program, here is a breakdown of what you can do every week.

Week 1

Monday

You will actually start on Tuesday as Monday can be pegged as a rest day since you will be doing your longest runs on weekends.

Tuesday

Now we start with the fun part. Keep it relatively simple and run at an easy to moderate pace for 4KM. The main thing during this workout is to find a pace that you feel comfortable with. At the same time, keep your form in mind to avoid injuries.

Wednesday

For 30min, do cross-training. What this means is doing other exercises that will benefit your body. This can help with other physical attributes. For example, do core workouts. You can also go and swim or ride a bike. All of these can be very beneficial to your run.

Thursday

A slightly shorter run at about 3KM total. Again, the focus is finding your pace.

Friday

Fridays, like Mondays, are usually rest days. It is good to have at least 2 rest days per week to ensure that your body is able to recover enough to continue training without getting injured.

Saturday

Slightly longer cross-training at 40min. You don’t have to be exact with the time, take this more as a guide. If you can do a bit more, that’s okay. But if you feel like you’re at your limit, take a rest.

Sunday

Since Sunday is usually when people have the most time, this is where you can run the longest. For the first week, aim to do 4.8 or even 5KM. Again, the focus is a pace you are comfortable with.

Week 2

Monday

Same as last, take a rest. You might want to experiment with proper recovery food.

Tuesday

Target 4KM run again. Keep that pace!

Wednesday

Back to 30min cross-training. You don’t have to stick with one or two training regiments, mix it up!

Thursday

Get a good 3KM run. You might feel you’re getting faster at this point.

Friday

Friday rest day!

Saturday

Go for that 40min cross-training.

Sunday

Now we’re getting more distance, aim for 6KM.

Week 3

Monday

Rest day is here again! Usually, at this point, you may feel like cracking. It’s a mental battle as well to stick to your training schedule for it to become a habit.

Tuesday

One more 4KM run.

Wednesday

Increase your cross-training time a bit, maybe add a set or target 40min.

Thursday

Run 3KM. You know you’re killing this 8-week running program for 10k.

Friday

Rest day Fridays! Remember to reward yourself from time to time.

Saturday

Increasing cross-training again, go for 50min.

Sunday

Just a tad increase to 6.5KM.

Week 4

Starting this week, you will be doing the same daily routine but increasing the time and/or distance. Refer to the table below for complete workout plan:

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Rest	4KM run	30min cross	3KM run	Rest	45min cross	5km run
2	Rest	4KM run	30min cross	3KM run	Rest	45min cross	6km run
3	Rest	4KM run	40min cross	3KM run	Rest	45min cross	6.5km run
4	Rest	5KM run	40min cross	3KM run	Rest	60min cross	6.5km run
5	Rest	5KM run	50min cross	3KM run	Rest	60min cross	6.5km run
6	Rest	5KM run	50min cross	3KM run	Rest	60min cross	7.5km run
7	Rest	5KM run	50min cross	3KM run	Rest	60min cross	8.5km run
8	Rest	5KM run	50min cross	3KM run	Rest	60min cross	8.5km run

 

Reserve the actual 10k run until the date you’ve actually set. If it’s an event or just for yourself, it doesn’t matter. What you want to do is just prepare yourself during the 8-week running program for 10k and do the goal run on that specific date after.