Training for the Zoo Run Run's challenging, new 10K race?
Follow this 6-week training schedule and you'll be in top form by Race Day! !
| Week 1 |
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Rest
10 minutes easy warm-up followed by 2 minutes faster with 1 minute rest; repeat 5 times
10 minutes cool down
Rest
45 minutes of easy jogging
Rest
45 minutes of easy jogging
45 minutes of easy jogging |
| Week 2 |
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Rest
10 minutes easy warm-up followed by 3 minutes faster with 1 minute rest; repeat 5 times
10 minutes cool down
Rest
45 minutes of easy jogging
Rest
45 minutes of easy jogging
45 minutes of easy jogging |
| Week 3 |
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Rest
10 minutes easy warm-up followed by 4 minutes faster with 1 minute rest; repeat 5 times
10 minutes cool down
Rest
50 minutes of easy jogging
Rest
10 minutes easy warm-up followed by 1 minute faster with 1 minute rest
Repeat 10 times
10 minute cool down
60 minutes of easy jogging |
| Week 4 |
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Rest
10 minutes easy warm-up followed by 5 minutes faster with 1 minute rest; repeat 5 times
10 minutes cool down
Rest
50 minutes of easy jogging
Rest
10 minutes easy warm-up followed by 1 minute faster with 1 minute rest
Repeat 10 times
10 minute cool down
65 minutes of easy jogging |
| Week 5 |
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Rest
10 minutes easy warm-up followed by 4 minutes faster with 1 minute rest; repeat 5 times
10 minutes cool down
Rest
60 minutes of easy jogging
Rest
10 minutes easy warm-up followed by 1 minute faster with 1 minute rest
Repeat 10 times
10 minute cool down
70 minutes of easy jogging |
| Week 6 |
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Rest
10 minutes easy warm-up followed by 3 minutes faster with 1 minute rest; repeat 5 times
10 minutes cool down
Rest
60 minutes of easy jogging
Rest
10 minutes easy warm-up followed by 1 minute faster with 1 minute rest
Repeat 10 times
10 minute cool down
80 minutes of easy jogging |
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