Any experienced runners want to help a newbie out?

I am running the 10K on May 3rd.

Just started running last week.

I have been doing 2 miles in about 19 minutes and that is with stopping every 3-4 minutes to walk about 20ft, and then I start back up running.

Anyway I would love if someone could give me a running program for 10 weeks.

I know to take off 1 day a week, which would be Tuesdays for me since I have a class till 7pm.

Do you think I can pull this off? I already registered but now I amscared shiit that I wont be able to hack it.

TIA

Re: Any experienced runners want to help a newbie out?

I would look into a program by Hal Higdon or Jeff Galloway. They both have programs for 5K, 10K and half marathons for runners of all abilities.

Re: Any experienced runners want to help a newbie out?

I would also check out www.runnersworld.com. Look under training. They have tons of training programs for various distances. Good luck!

Re: Any experienced runners want to help a newbie out?

I love Hal Higdon

Re: Any experienced runners want to help a newbie out?

I agree with all the above! I think you can definitely pull it off!

Re: Any experienced runners want to help a newbie out?

You can just increase your mileage by 10% each week, one day a week...at a comfortable pace where you don't have to stop. So, maybe a 10 or 10.5 minute mile. At first it will seem so much slower than what you are doing, but it helps for longer runs.

so you do 2miles one day this week, next week increase 10%. One other day, try HIIT for 2 miles. Another day try hill work for 2 miles and another day try running at your comfortable speed where you don't have to stop (let's say 10 minute mile) for 2 minutes, then do 1 minute at a speed 30% higher. Each week, increase the higher speed. Four days a week is plenty!

This is what I followed when I was doing the races frequently and my time has drastically increased! I can't wait to get back into races!