Training For a 10K

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FITNESS FOR LIFE

“THE HARDEST PART IS GETTING STARTED”

Do you have a goal in 2017 of completing a road race? Whether this is your first or tenth time, setting up a plan to follow is always needed for both beginners and experts. Remember, the hardest part of any plan is to START!

It is important to remember to take your time when starting a running plan. If you haven’t ran a 10K race before, plan a 5K first. Small steps will get you to an ultimate goal, but you don’t want to set yourself up for failure with unrealistic expectations and risking injuries. It takes time for your body to adapt to new workouts and long distance running.

For those who say there is not enough time in the day, challenge yourself to set a new schedule. Everyone has 24 hours in a day, it just takes dedication to stick to a plan. A major deterrent is not rearranging your current day to day. Bring your workout gear to the office and take advantage of your long lunch break. Cut out an hour or two of TV at night and plan an exercise routine instead. A mistake most people make is assuming they can cut back on sleep and substitute it for a workout. This forms an unhealthy habit of not getting enough rest and results in regressing your progress. If mornings are the only time your schedule allows for a workout, be sure to compensate by going to bed a little earlier.

The steps you take today will help in the long run of achieving any goal you set for yourself.

NOVICE

This is a gentle program just to get you started. The more you train, the quicker you will be able to cover more distance. Follow the weekly training schedule (8 weeks total – with longest run in plan being 5.5 miles) to run a 10K in 8 weeks.

Training Schedules Courtesy of HalHigdon.com

WEEKLY SCHEDULE

  • Monday

    Stretch + Strength Workout

    Utilize free weights & various machines. Use light weights with a high number of repetitions.

  • Tuesday

    2.5 Mile Run

    Week 4: Increase to 3 Miles

  • Wednesday

    30 Minute Cross-Train

    Any form of aerobic training (swimming, cycling, snowshoeing) will suffice. Cross-training days should be easy days to recover from longer run days.

    Week 3: Increase to 35 Minutes

    Week 5: Increase to 40 Minutes

    Week 7: Increase to 45 Minutes

  • Thursday

    2 Mile Run + Strength Workout

    Utilize free weights & various machines. Use light weights with a high number of repetitions.

  • Friday

    Rest

  • Saturday

    40 Minute Cross-training

    Week 3: Increase to 50 Minutes

    Week 5: Increase to 60 Minutes

    Week 8: Rest

  • Sunday

    3 Mile Run

    Week 2: Increase to 3.5 Miles

    Week 3: Increase to 4 Miles

    Week 5: Increase to 4.5 Miles

    Week 6: Increase to 5 Miles

    Week 7: Increase to 5.5 Miles

    Week 8: 10K Race Day

ADVANCED

You have competed regularly and are now ready to improve your time. The jargon used in the plan below should be familiar to you if you are an avid runner. Follow the weekly training schedule (8 weeks total) to challenge your pace and strength.

Training Schedule Courtesy of HalHigdon.com

WEEKLY SCHEDULE

  • Monday

    3 Mile Run + Strength Workout

    Utilize free weights & various machines. Use light weights with a high number of repetitions.

  • Tuesday

    30 Minute Tempo Run

    Week 2: Increase to 40 Minutes

    Week 3: Increase to 50 Minutes

    Week 5: Increase to 50 Minutes

    Week 7: Increase to 60 Minutes

  • Wednesday

    6 x 400 Mile Pace

    Week 2: Increase to 7 x 400

    Week 3: Increase to 8 x 400

    Week 4: Increase to 9 x 400

    Week 5: Increase to 10 x 400

    Week 6: Increase to 11 x 400

    Week 7: Increase to 12 x 400

  • Thursday

    3 Mile Run + Strength Workout

    Utilize free weights & various machines. Use light weights with a high number of repetitions.

    Week 2: Increase to 4 Miles

    Week 3: Increase to 5 Miles

    Week 5: Increase to 6 Miles

    Week 7: Increase to 6 Miles

  • Friday

    Rest or 3 Mile Run

  • Saturday

    5 Mile Run, 2 Pace

    Week 3: Increase to 3 Pace

    Week 4: Rest

    Week 5: 6 Mile Run, 3 Pace

    Week 6: Rest

    Week 7: 6 Mile Run, 3 Pace

    Week 8: Rest

  • Sunday

    6 Mile Run

    Week 2: Increase to 7 Miles

    Week 3: Increase to 8 Miles

    Week 5: Increase to 8 Miles

    Week 7: Increase to 10 Miles

    Week 8: 10K Race Day

Essential Gear for Marathon Runners

Apparel is more important to running than you may think. Having the proper gear can get you motivated and help you track your progress. An important aspect when choosing gear is to look for moisture-wicking properties along with zip pockets to store your phone or cash. Tights and long sleeve compression shirts help prevent chaffing when you begin distance running.

Selecting a running shoe is a major factor to begin training. Before shopping, check the wear pattern on an old pair of shoes. This will show you where most of your weight is being put when you walk. As you search for the right shoe, consider the shape of your feet. Take notice of your arches.

Always remember to restore your body after a long run by increasing your protein intake. These nutrition bars and supplements will help you to recover and increase strength to continue training.

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