First training program 10k

The distance is both a test of speed and endurance. Most runners that start a 10k training plan will already have some experience at completing at least a few 5k races. More experienced runners will find that completing a 10k running plan race gives them an added performance boost to their long-distance racing. If this is your first 10k race or race at any distance, pick the Run-Walk training plan.

In this plan, you will find a gentle approach to teaching you how to run without injury. The Beginner program is about teaching you to run the entire race distance. A new runner could start with this plan. For eight weeks leading up to the 10K race of your choice, I will send you daily emails telling you how to train.

Make sure you are set to run your fastest for this increasingly popular distance. This program has been designed for new runners looking for a training program to prepare them for a 10K race. Or for experienced runners, This is the Intermediate 10K Training Program, for runners who want to improve their performances. What defines an Intermediate runner? You should be running This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to This program is designed for those training to walk a 10K, or 6.

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Go to your local running store and get fitted. Cross training becomes important once you start to train for a 10K. As someone who used to ignore cross training days, believe me when I tell you cross training is important. My pulled hamstring and runners knee from early races are testaments to that.

So my solution to this is: find a cross training activity you like, and plan for it. No matter what cross training activity floats your boat, just plan for it. Need cross training ideas? Just something to be aware of, and plan for. Some runners are morning people. Pro tip : get a running buddy and plan one or two runs each week together. Are you excited and ready to go?

Learn to prevent them. Want to run a 5K instead? Your muscles build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. It's also good to sometimes get a mental break from running. If you run every day, you may get burnt out or injured very quickly. Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. You should be able to speak and breathe easily at this pace.

If your breathing gets out of control, you should slow your pace or take a walk break. If you feel good during the last mile, pick up the pace a little so you're running at your anticipated 10K race pace. Wednesdays: Do a cross-training CT activity biking, swimming, elliptical trainer at easy to moderate effort for 30 to 40 minutes.

Strength training is also very beneficial to get stronger and more injury-resistant. If you're feeling very sluggish or sore, take a rest day. Saturdays: This is your long run day. After you warm-up, run at a comfortable, conversational pace for the designated mileage. If you're running outside, and you're not sure how far you're running, you can figure out the mileage by use apps and sites such as MapMyRun or RunKeeper, or a GPS watch.

On Saturdays, especially, wear your shoes, socks, and race outfit you plan to use during the 10K. That way you will know whether they work for you or you need to get new gear. Sundays: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles.