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Introductory Training Schedule 12-WEEKS Cross Training: stretch, swim, soccer, basketball, dodge ball, dance, karate, tennis, bike, skateboard, gymnastics, yoga, walk, hike, football, volleyball or weights Statesman Capitol 10,000 www.Cap10K.com (case sensitive) School Challenge Info http://bit.ly/Cap10KSchools (case sensitive) Austin 10K’r Free Social Runs http://bit.ly/Austin10Kr (case sensitive) mONDAY TUESDAY WEDNESDAY SUNDAY THURSDAY FRIDAY SATURDAY 16 0.5 miles RUN 18 0.5 miles RUN WK 1 17 Cross Train 20 minutes or REST 21 Cross Train 20 minutes or REST 20 1.0 miles RUN or Austin 10K’r Moonlight 2 15 JANUARY REST 2X Veggies 19 REST 2X Fruits 23 0.5 miles RUN 25 1.0 miles RUN WK 2 24 Cross Train 20 minutes or REST 28 Cross Train 20 minutes or REST 27 1.5 miles RUN or Austin 10K’r S. Lamar 22 REST 2X Veggies 26 REST 2X Fruits 30 0.5 miles RUN 1 FEBRUARY 1.5 miles RUN WK 3 31 Cross Train 20 minutes or REST 4 Cross Train 20 minutes or REST 3 2.0 miles RUN or Austin 10K’r Moonlight 21 29 REST 2X Veggies 2 REST 2X Fruits 6 1.0 miles RUN 8 2.0 miles RUN WK 4 7 Cross Train 20 minutes or REST 11 Cross Train 20 minutes or REST 10 2.5 miles RUN or Austin 10K’r Ctrl. Library 5 REST 2X Veggies 9 REST 2X Fruit 13 1.5 miles RUN 15 2.0 miles RUN 17 3.0 miles RUN WK 5 14 Cross Train 20 minutes or REST 18 Cross Train 30 minutes or REST 12 REST 2X Veggies 16 REST 2X Fruits 20 2.0 miles RUN 22 2.0 miles RUN WK 6 21 Cross Train 20 minutes or REST 25 Cross Train 30 minutes or REST 24 3.5 miles RUN or Austin 10K’r Wildflower 19 REST 2X Veggies 23 REST 2X Fruits 27 2.5 miles RUN 1 MARCH 2.5 miles RUN WK 7 28 Cross Train 20 minutes or REST 4 Cross Train 30 minutes or REST 3 4.0 miles RUN or Austin 10K’r Kinney 26 REST 2X Veggies 2 REST 2X Fruits 6 3.0 miles RUN 8 2.5 miles RUN WK 8 7 Cross Train 30 minutes or REST 11 Cross Train 30 minutes or REST 10 4.5 miles RUN or Austin 10K’r Moonlight 12 5 REST 2X Veggies 9 REST 2X Fruits 13 3.0 miles RUN 15 2.5 miles RUN WK 9 14 Cross Train 30 minutes or REST 18 Cross Train 30 minutes or REST 17 5.0 miles RUN or Austin 10K’r St. Patrick 12 SPR’G BR’K REST 2X Veggies 16 REST 2X Fruits 20 3.0 miles RUN 22 2.0 miles RUN WK 10 21 Cross Train 30 minutes or REST 25 Cross Train 30 minutes or REST 24 5.5 miles RUN or Austin 10K’r Boardwalk 19 REST 2X Veggies 23 REST 2X Fruits 27 2.0 miles RUN 29 2.0 miles RUN WK 11 28 Cross Train 30 minutes or REST 1 APRIL Cross Train 30 minutes or REST 31 4.0 miles RUN or Austin 10K’r Warmup 26 REST 2X Veggies 30 REST 2X Fruits WK 12 3 3.0 miles RUN 5 2.0 miles RUN 8 6.2 miles RUN Cap10K 4 Cross Train 20 minutes or REST 7 REST 2 REST 2X Veggies 6 REST 2X Fruits Nutrition: serving of vegetables Nutrition: serving of fruits Hydration: 4X 8-ounces of water = full bottle Record run time

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Page 1: Introductory Training Schedule 12-WEEKS - Cap10k › ... › StatesmanCap10K_12Week_Training... · Introductory Training Schedule 12-WEEKS Cross Training: stretch, swim, soccer, basketball,

Introductory Training Schedule 12-WEEKS

Cross Training: stretch, swim, soccer, basketball, dodge ball, dance, karate, tennis, bike, skateboard, gymnastics, yoga, walk, hike, football, volleyball or weights

Statesman Capitol 10,000www.Cap10K.com(case sensitive)

School Challenge Infohttp://bit.ly/Cap10KSchools(case sensitive)

Austin 10K’r Free Social Runs http://bit.ly/Austin10Kr(case sensitive)

mONDAY TUESDAY WEDNESDAY SUNDAYTHURSDAY FRIDAY SATURDAY

16 0.5 milesRUN

18 0.5 milesRUN

WK

1

17 Cross Train20 minutesor REST

21 Cross Train20 minutesor REST

20 1.0 milesRUN orAustin 10K’rMoonlight 2

15 JANUARYREST2X Veggies

19 REST

2X Fruits

23 0.5 milesRUN

25 1.0 milesRUN

WK

2

24 Cross Train20 minutesor REST

28 Cross Train20 minutesor REST

27 1.5 milesRUN orAustin 10K’rS. Lamar

22 REST

2X Veggies

26 REST

2X Fruits

30 0.5 milesRUN

1 FEBRUARY1.5 milesRUN

WK

3

31 Cross Train20 minutesor REST

4 Cross Train20 minutesor REST

3 2.0 milesRUN orAustin 10K’rMoonlight 21

29 REST

2X Veggies

2 REST

2X Fruits

6 1.0 milesRUN

8 2.0 milesRUN

WK

4

7 Cross Train20 minutesor REST

11 Cross Train20 minutesor REST

10 2.5 milesRUN orAustin 10K’rCtrl. Library

5 REST

2X Veggies

9 REST

2X Fruit

13 1.5 milesRUN

15 2.0 milesRUN

17 3.0 milesRUN

WK

5

14 Cross Train20 minutesor REST

18 Cross Train30 minutesor REST

12 REST

2X Veggies

16 REST

2X Fruits

20 2.0 milesRUN

22 2.0 milesRUN

WK

6

21 Cross Train20 minutesor REST

25 Cross Train30 minutesor REST

24 3.5 milesRUN orAustin 10K’rWildflower

19 REST

2X Veggies

23 REST

2X Fruits

27 2.5 milesRUN

1 MARCH2.5 milesRUN

WK

7

28 Cross Train20 minutesor REST

4 Cross Train30 minutesor REST

3 4.0 milesRUN orAustin 10K’rKinney

26 REST

2X Veggies

2 REST

2X Fruits

6 3.0 milesRUN

8 2.5 milesRUN

WK

8

7 Cross Train30 minutesor REST

11 Cross Train30 minutesor REST

10 4.5 milesRUN orAustin 10K’rMoonlight 12

5 REST

2X Veggies

9 REST

2X Fruits

13 3.0 milesRUN

15 2.5 milesRUN

WK

9

14 Cross Train30 minutesor REST

18 Cross Train30 minutesor REST

17 5.0 milesRUN orAustin 10K’rSt. Patrick

12 SPR’G BR’KREST2X Veggies

16 REST

2X Fruits

20 3.0 milesRUN

22 2.0 milesRUN

WK

10

21 Cross Train30 minutesor REST

25 Cross Train30 minutesor REST

24 5.5 milesRUN orAustin 10K’rBoardwalk

19 REST

2X Veggies

23 REST

2X Fruits

27 2.0 milesRUN

29 2.0 milesRUN

WK

11

28 Cross Train30 minutesor REST

1 APRILCross Train30 minutesor REST

31 4.0 milesRUN orAustin 10K’rWarmup

26 REST

2X Veggies

30 REST

2X Fruits

WK

12

3 3.0 milesRUN

5 2.0 milesRUN

8 6.2 milesRUNCap10K

4 Cross Train20 minutesor REST

7 REST2 REST

2X Veggies

6 REST

2X Fruits

Nutrition: serving of vegetables Nutrition: serving of fruits Hydration: 4X 8-ounces of water = full bottle Record run time

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