Training programs for beginners and running enthusiasts
Unlike our brand ambassador, Sabrina Mockenhaupt, many of us aren’t accustomed to running 10 kilometers on a regular basis. Yet this is a common goal for a lot of people. Mocki and pjuractive have put together a variety of training programs to help you achieve the 10K. You can choose the option that suits you best, depending on the amount of training time you want to invest and your general level of fitness. In this segment, we present the first two training program options for the 10K – one for beginners and one for running enthusiasts. In our next segment, we will present two additional training programs from Mocki, one for experienced runners and another for professional athletes.
Here’s a brief explanation of the abbreviations we use in the training programs:
ER = Endurance Run
ER1 = ER1 stands for 70 to 80 percent of your maximum heart rate; this range is for training basic cardiovascular fitness; in the aerobic zone.
ER2 = ER2 stands for 80 to 85 percent of your maximum heart rate; this range is for training your body in the anaerobic zone.
ER3 = ER3 stands for an even higher maximum heart rate; this range is for maximizing endurance and pace for competitive training.
In order to calculate and monitor these values, it is necessary to train with a heart rate monitor. This device will display your heart rate. It is important to first find out how high your maximum heart rate is, before you can train within the ranges provided. To determine this, it is best to have a stress test performed under supervision at a sports facility.
For the alternative training segments, you can do whatever you like. It doesn’t matter whether you cycle for 40 minutes or do strength training at the gym. The main point is to simply train your body on these days.
Mocki’s training program for beginners
Have you got 12 weeks to train for your first 10K run? If you’d like to follow the program below, you must already be able to run for 30 minutes without taking a break. You will need to train three times a week for this program.
| Week | Monday | Wednesday | Friday |
| 1 | 3 x 2 km ER1
(Break: 5 min walking)
|
40 min alternative training | 5 km ER1 |
| 2 | 3 x 2 km ER1
(Break: 4 min walking)
|
40 min alternative training | 5 km ER1 |
| 3 | 2 x 3 km ER1
(Break: 5 min walking)
|
40 min alternative training | 5 km ER1 |
| 4 | 2 x 3 km ER2 (Break: 5 min walking) | 40 min alternative training | 6 km ER 1 |
| 5 | 2 x 3 km ER2
(Break: 4 min walking)
|
40 min alternative training | 6 km ER1 |
| 6 | 6 km ER1 | 40 min alternative training | 6 km ER1 |
| 7 | 2 x 4 km ER2
(Break: 4 min walking; 4 min ER1)
|
40 min alternative training | 6 km ER1 |
| 8 | 4 km ER2 + 5 min ER1 + 4 km ER2 | 5 km ER1 | 6 km ER1 |
| 9 | 6 km ER2 | 45 min alternative training | 7 km ER1 |
| 10
|
6 km ER2 | 6 km ER1 | 7 km ER1 |
| 11
|
1 km ER1 + 6 km ER2 + 1 km ER1
|
45 min alternative training
|
8 km ER1
|
| 12
|
45 min alternative training | 6 km ER1 | / |
| Week 12 | Sunday: 10K race | ||
As you can see, you have to gradually increase your performance every week over the course of 12 weeks. It’s important to remember to train regularly and to stick to the recovery periods.
Mocki’s training program for running enthusiasts
If you are able to run 10 kilometers in under 65 minutes, then you should use the following 6 week program to train to run the 10K in under 60 minutes.
| Week | Monday | Thursday | Saturday |
| 1 | 2 km ER1 + 5 x 600 m at 3:20 to 3:30 min (Break: 3 min walking) + 2 km ER1
|
2 km ER1 + 5 km ER3 + 2 km ER1 | 10 km ER1 |
| 2 | 2 km ER1 + 5 x 800 m at 4:25 to 4:35 min (Break: 3 min walking) + 2 km ER1
|
2 km ER1 + 6 km ER2 + 2 km ER1 | 12 km ER1 |
| 3 | 2 km ER1 + 5 x 1 km at 5:45 to 5:55 min (Break: 4 min walking) + 2 km ER1
|
2 km ER1 + 6 km ER2 + 2 km ER1 | 14 km ER1 |
| 4 | 2 km ER1 + 5 x 1 km at 5:35 to 5:45 min (Break: 4 min walking) + 2 km ER1
|
2 km ER1 + 6 km ER3 + 2 km ER1 | 14 km ER 1 |
| 5 | 2 km ER1 + 3 x 2 km at 11:45 to 11:55 min (Break: 5 min walking) + 2 km ER1
|
2 km ER1 + 4 km ER3 + 2 km ER1 | 12 km ER1 |
| 6 | 2 km ER1 + 3 x 1 km at 5:45 to 5:55 min (Break: 4 min walking) + 2 km ER1
|
6 km ER1 | / |
| Week 6 | Sunday: 10K race | ||
Depending on your weekly schedule or appointment calendar, it might not be possible for you to train on the particular days of the week mentioned in the program. That’s not really an issue. It’s only important to space your training sessions according to the program. Allowing the body time to recover is essential to a successful training.
Be like Mocki and run the 10K. And prevent chafing and blistering with pjuractive 2skin!
You can also download the pdf for both training programs here:
Mocki’s training program for beginners Mocki’s training program for running enthusiasts
Mocki and pjuractive wish you all the best in reaching your goals 🙂