| BEGINNER'S TRAINING PLAN - 10 km RACE | |||||||
| M | T | W | Th | F | Sat | Sun | |
| 10/18/2004 | 6 km | 4 km | 6 km | 60 min | |||
| RUN | RUN | RUN | WALK | ||||
| 0:30 | 0:20 | 0:30 | |||||
| 10/25/2004 | 7 km | 5 km | 7 km | 60 min | |||
| RUN | RUN | RUN | WALK | ||||
| 0:35 | 0:25 | 0:35 | |||||
| 11/1/2004 | 8 km | 6 km | 8 km | 60 min | |||
| RUN | RUN | RUN | WALK | ||||
| 0:40 | 0:30 | 0:40 | |||||
| 11/8/2004 | 9 km | 7 km | 9 km | 60 min | |||
| RUN | RUN | RUN | WALK | ||||
| 0:45 | 0:35 | 0:45 | |||||
| 11/15/2004 | 10 km | 8 km | 10 km | ||||
| RUN | RUN | RACE !!! | |||||
| 0:50 | 0:40 | 0:50 | |||||