| Walking is an excellent exercise that a lot of | | | | |
| runners overlook in their training. The longest runs | | | | The longest runs of the 8-week schedule are |
| of the 8-week schedule are planned for Sundays, | | | | planned for Sundays, since you probably have |
| since you probably have more time to do them | | | | more time to do them on the weekends. If |
| on the weekends. Put one foot in front of the | | | | Sunday isn't a convenient day for your long runs, |
| other and run. It sounds pretty simple, and it is. | | | | feel free to do them on Saturday or any other |
| | | | | day of the week for that matter. Go slow. There |
| The Exercise Programs Walking is an excellent | | | | is no advantage to going fast during your long |
| exercise that a lot of runners overlook in their | | | | runs, even for experienced runners. |
| training. In the training schedule below, don't | | | | |
| specify walking workouts, but feel free to walk | | | | Rest: |
| during your running workouts any time you feel | | | | |
| tired or need a break. Nobody cares whether you | | | | The most important day in any running program |
| run the full 10-K, they're more concerned that | | | | is rest. Rest days are as important as training |
| you finish. If this means walking every step in | | | | days. They give your muscles time to recover so |
| practice and in the race, do it. Be aware also that | | | | you can run again. Actually, your muscles will build |
| I have a separate 10-K walking program if you | | | | in strength as you rest. Without recovery days, |
| decide to walk rather than run. | | | | you will not improve. In this program, Friday is |
| | | | | always scheduled as a day of rest to compliment |
| Running: | | | | the also easy workouts on Mondays. |