This 8-week training plan is designed for teenagers who want to build endurance, strength, and confidence to complete a 10K run. The plan balances running, cross-training, and rest days to prevent injury and ensure steady progress.
Training Guidelines
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Warm up before each run (5-10 minutes of dynamic stretches and light jogging).
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Cool down afterward with stretching.
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Listen to your body and adjust if needed.
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Hydrate and maintain a balanced diet for optimal performance.
Week-by-Week Plan
Week 1 (Building the Base)
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Monday: 2K easy run
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Tuesday: Cross-training (cycling, swimming, or yoga)
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Wednesday: 2K run + strength training
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Thursday: Rest or light activity
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Friday: 3K run
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Saturday: Cross-training
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Sunday: 4K long run
Week 2
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Monday: 2.5K run
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Tuesday: Cross-training
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Wednesday: 3K run + bodyweight exercises
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Thursday: Rest
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Friday: 3.5K run
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Saturday: Cross-training
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Sunday: 5K long run
Week 3
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Monday: 3K run
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Tuesday: Strength training + short jog
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Wednesday: 3.5K run
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Thursday: Rest
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Friday: 4K run
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Saturday: Cross-training
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Sunday: 6K long run
Week 4
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Monday: 4K easy run
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Tuesday: Cross-training
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Wednesday: 4K run + bodyweight training
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Thursday: Rest
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Friday: 5K run
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Saturday: Cross-training
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Sunday: 7K long run
Week 5 (Increasing Stamina)
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Monday: 4.5K run
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Tuesday: Strength training
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Wednesday: 5K run
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Thursday: Rest
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Friday: 5.5K run
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Saturday: Cross-training
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Sunday: 8K long run
Week 6
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Monday: 5K run
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Tuesday: Cross-training
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Wednesday: 6K run + strength work
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Thursday: Rest
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Friday: 6.5K run
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Saturday: Cross-training
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Sunday: 9K long run
Week 7 (Peak Training)
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Monday: 5.5K run
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Tuesday: Cross-training
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Wednesday: 7K run
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Thursday: Rest
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Friday: 7.5K run
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Saturday: Cross-training
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Sunday: 10K long run
Week 8 (Taper and Race Week)
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Monday: 4K easy run
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Tuesday: Cross-training
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Wednesday: 5K run
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Thursday: Rest
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Friday: 3K run
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Saturday: Rest
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Sunday: Race Day – 10K!
Additional Tips
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Sleep well for recovery.
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Invest in good running shoes to avoid injuries.
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Keep a positive mindset and enjoy the journey.
By following this plan consistently, teenagers will be well-prepared to complete a 10K run successfully!