8 week training program for the launceston 10

Run 10k in 8weeks

10k is a very distance for beginner runners.  Below is an eight week training schedule to help the beginner runner get across the finish line. It assumes that you can already run at least 2 kilometers.
Before you stat this program make sure that you have been cleared by your doctor for running. 

Notes about this training program:

Mondays and Fridays: Mondays and Fridays are your rest days. It is critical to injury prevention and your recovery, so don't ignore rest days.
Tuesdays and Thursdays: Run at a comfortable pace for the designated distance. Make sure you warm up before your run and do a good stretch and cool down after your run.
Saturdays: Is your long run day. After  a good warm up, run at a comfortable pace for the designated distance and also make sure you stretch and cool down after your run.
Wednesdays: Is a cross training activity day (such as biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling sore or sluggish, take a rest day.
Sundays: Is an active recovery day. A run at an easy or comfortable pace will help loosen up your muscles. Or, you can cross-train.
Please note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	2 km run	Rest or Cross train	2k m run	Rest	2.5 km run	25-30 min  run at comfortable pace  or Cross train
2	Rest	2.5 km run	Rest or Cross train	3 km run	Rest	3 km run	25-30 min  run at comfortable pace  or Cross train
3	Rest	3.5 km run	Rest or Cross train	4 km run	Rest	4 km run	25-30 min  run at comfortable pace  or Cross train
4	Rest	3 km run	Rest or Cross train	4.5 km run	Rest	5 km run	30-35 min  run at comfortable pace  or Cross train
5	Rest	3 km run	Rest or Cross train	4.5 km run	Rest	6 km run	35-40 min  run at comfortable pace  or Cross train
6	Rest	3 km run	Cross train	5 km run	Rest	7 km run	25-30 min  run at comfortable pace  or Cross train
7	Rest	3 km run	Cross train	3 km run	Rest	8 km run	35-40 min  run at comfortable pace  or Cross train
8	Rest	3 km run	Rest or Cross train	2 km run	Rest	Rest	Launceston 10 Race!