Beginning Runner's Handbook       - 13 Weeks Beginner Running Program - Goal - 10k Race

	Day 1					Day 2					Day 3
Week	Run	Walk	# of Repeats	Total Time		Run	Walk	# of Repeats	Total Time		Run	Walk	# of Repeats	Total Time
1	0:30	4:30	7	35		0:30	4:30	8	40		0:30	4:30	8	40
2	1:00	4:00	9	45		1:00	4:00	8	40		1:00	4:00	8	40
3	1:30	3:30	10	50		1:30	3:30	8	40		1:30	3:30	10	50
4	2:00	3:00	11	55		2:00	3:00	9	45		2:00	3:00	10	50
5	2:30	2:30	12	60		2:30	2:30	10	50		2:30	2:30	10	50
6	3:00	2:00	13	65		3:00	2:00	10	50		3:00	2:00	11	55
7	4:00	2:00	10	60		4:00	2:00	9	54		4:00	2:00	9	54
8	5:00	1:00	10	60		5:00	1:00	8	48		5:00	1:00	9	54
9	7:00	2:00	7	63		7:00	2:00	6	54		8:00	2:00	5	50
10	10:00	1:00	4	44		20:00	1:00	then run 20 min	41		22:00	1:00	then run 22 min	45
11	25:00	1:00	2	51		30:00	1:00	then run 25 min	56		40:00	1:00	then run 10 min	51
12	45:00	1:00	then run 20 min	66		50:00	1:00	then run 15 min	66		45:00	1:00	1	45
13	50:00	0	1	50		40:00	0	1	40		60:00	Ready to Race	1	60