http://www.numsum.com/spreadsheet/show/31525 Tue, 10 Oct 2006 16:35:28 GMT 10k schedule for beginners. Trying to keep weekly mileage increase to ~ 10%. The longer Sunday run should be done at an easy pace. Cross train days should be a non-impact exercise at a comfortable intensity, i.e. biking, swimming, inline skating, etc... WED: rest or easy run<br/> SUN: 4<br/> THU: 3<br/> MON: rest<br/> TUE: 3<br/> SAT: cross train<br/> Total Weekly Mileage: 10<br/> FRI: rest<br/> Week: 1 Tue, 10 Oct 2006 16:35:28 GMT http://www.numsum.com/spreadsheet/show/31525 WED: rest or easy run<br/> SUN: 4.5<br/> THU: 3.5<br/> MON: rest<br/> TUE: 3<br/> Total Weekly Increase: 10.0%<br/> SAT: cross train<br/> Total Weekly Mileage: 11<br/> FRI: rest<br/> Week: 2 Tue, 10 Oct 2006 16:35:28 GMT http://www.numsum.com/spreadsheet/show/31525 WED: rest or easy run<br/> SUN: 5<br/> THU: 4<br/> MON: rest<br/> TUE: 3.5<br/> Total Weekly Increase: 13.6%<br/> SAT: cross train<br/> Total Weekly Mileage: 12.5<br/> FRI: rest<br/> Week: 3 Tue, 10 Oct 2006 16:35:28 GMT http://www.numsum.com/spreadsheet/show/31525 WED: rest or easy run<br/> SUN: 5.5<br/> THU: 4.5<br/> MON: rest<br/> TUE: 3.5<br/> Total Weekly Increase: 8.0%<br/> SAT: cross train<br/> Total Weekly Mileage: 13.5<br/> FRI: rest<br/> Week: 4 Tue, 10 Oct 2006 16:35:28 GMT http://www.numsum.com/spreadsheet/show/31525 WED: rest or easy run<br/> SUN: 6<br/> THU: 5<br/> MON: rest<br/> TUE: 4<br/> Total Weekly Increase: 11.1%<br/> SAT: cross train<br/> Total Weekly Mileage: 15<br/> FRI: rest<br/> Week: 5 Tue, 10 Oct 2006 16:35:28 GMT http://www.numsum.com/spreadsheet/show/31525 WED: rest or easy run<br/> SUN: 6.1 Race<br/> THU: 3<br/> MON: rest<br/> TUE: 4<br/> Total Weekly Increase: -12.6%<br/> SAT: rest<br/> Total Weekly Mileage: 13.1<br/> FRI: rest or easy run<br/> Week: 6 Tue, 10 Oct 2006 16:35:28 GMT http://www.numsum.com/spreadsheet/show/31525