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To help boost your fitness level and get your body summer-ready, consider registering for a 10K run!

Running is a fantastic workout that burns fat, strengthens the heart, helps prevent diseases such as stroke, breast cancer and osteoporosis, reduces stress and improves overall health. The race part just adds that extra motivation; and, even if you’ve never run before, completing a 10K race is a challenging yet attainable goal that any beginner can achieve, with only a few weeks of training.

Many communities across Canada organize these racing events during the spring, summer and fall--you can probably even find one that benefits your favourite charity. Pick an event that is at least 2 months away, follow divine.ca’s eight-week training program and you’ll soon be crossing the finish line of your first 10K race.

Before you get started, remember these important points:

Invest in a good pair of running shoes.
Warm up, cool down and stretch every time you run.
Stay well hydrated throughout your workouts.
Take the talk test, you should be able to maintain a conversation throughout your run; if you can’t talk, slow down because you are working too hard.
It’s all about distance, not speed. Maintain a pace that will get you to the finish line.
If at any point you feel tired, slow down to a walk and pick up the pace once you’ve regained your energy.
If you have any condition that may impair or limit your ability to engage in this or any other physical activity, please see your doctor before attempting it.

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest &
Stretch
2.5K
Run/Walk

1 min/1 min

Rest &
Stretch
2K
Run/Walk

2 min/1 min

Rest 1K (optional)
Run/Walk

1 min/1 min

3K
Run/Walk

2 min/1 min

2 Rest &
Stretch
2.5K
Run/Walk

3 min/1 min

Rest &
Stretch
2K
Run/Walk

3 min/1 min

Rest 1K (optional)
Run/Walk

3 min/30 sec

4K
Run/Walk

3 min/30 sec

3 Rest &
Stretch
3K
Run/Walk

5 min/1 min

Rest &
Stretch
2.5
Run/Walk

5 min/1 min

Rest Rest 5K
Run/Walk

6 min/1 min

4 Rest &
Stretch
3.5K
Run/Walk

6 min/1 min

Rest &
Stretch
3K
Run/Walk

6 min/1 min

Rest 2K (optional)
Run only
6K
Run/Walk

6 min/1 min

5 Rest &
Stretch
4K
Run/Walk

7 min/1 min

Rest &
Stretch
3K
Run only
Rest 2K (optional)
Run only
7K
Run/Walk

7 min/1 min

6 Rest &
Stretch
4K
Run only
Rest &
Stretch
3K
Run/Walk

8 min/1 min

Rest 2K (optional)
Run only
8K
Run/Walk

8 min/1 min

7 Rest &
Stretch
5K
Run/Walk

10 min/1 min

Rest &
Stretch
3K
Run only
Rest



2K (optional)
Run only
8 Rest &
Stretch
3.5K
Run only
Rest &
Stretch
3K
Run/Walk

10 min/1 min

Rest

Rest

RACE DAY
Information from:
Scenes from the Northern Ontario Region
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