To be a successful 10k runner or walker you need to follow a 10k training schedule and you need to do the workouts on that schedule consistently. But here's the catch that most beginner runners and some advance runners don't know, you don't have to push yourself very hard to become a good runner. Intensity and speed have little to do with the training process to be a better runner. Following a schedule and staying consistent are the keys.
The 10k race is a perfect distance for almost all runners, from beginners to advanced. It can be used to help you get in shape and to stay in shape. It is short enough that within about 8 weeks anyone can complete the distance weather it is running or walking. However, it is long enough to still provide a worthwhile challenge to all runners. And unlike the longer distances, you can start training for another 10k race almost immediately after your first one. This will lead to consistent athletic improvement, because you can avoid the physical and psychological ups and downs of some of the longer races.
Below is a 8 week long 10k training schedule geared towards beginners. Remember that constancy is the KEY to getting results with this program. So if you are an absolute beginner than you must keep in mind that it doesn't matter how fast you are running, it only matters that you ARE running. In fact you don't even have to run the whole time. If you don't think that you can run the whole workout, set yourself up on a run/walk schedule. For example run 1 minute and walk 1 minute. As you improve, over the course of the program, you can try to increase your time spent running while decreasing you walking time. This process should be gradual, because it will take time for your body to adapt to the stresses put on it. You should end each of your workouts feeling as if you could do more. This helps prevent injury, extreme soreness, and psychological burnout.
To most beginning runners, running can be quite uncomfortable and unpleasant. So besides slowing down your workouts and feeling as if you can do more when you finish, you should do whatever else you can do to make your workouts as comfortable as possible. This could included running or walking with a group or a workout buddy. You could listen to music, the radio, or an audio book on a portable music device while running (Warning: I know it goes without saying but I'll say it anyways, be sure do use caution when running with headphones outdoors). Some other ways to stay comfortable when running are to let your mind wander or practice a type of "moving meditation." You can run outside and enjoy a scenic route, or you can even run on a treadmill inside and watch TV during your workout. However you choose to do it, make sure that you "stay comfortable to stay consistent."
Here is the 8 week long, three day per week, 10k training schedule, mentioned earlier. If you want to and you are not too sore, it is OK to do cross-training on your non-running days. Cross training is any physical activity that isn't purely running. This could include playing sports, riding a bike, swimming, lifting weights, yoga, and many other activities. Try to give yourself one day of rest between running days, but notice the days are numbered on the schedule. This means that the days that you run on and the days that you don't run are completely up to you. The idea is to have a flexible schedule so that you can have a running program that fits your busy lifestyle. Here is the training program!
Have fun getting in great shape!
Week 1:
run 20 min
run 20 min
2 miles
Week 2:
run 25 min
run 25 min
2.5 miles
Week 3:
run 25 min
run 30 min
3 miles
Week 4:
run 30 min
run 35 min
3.5 miles
Week 5:
run 35 min
run 40 min
4 miles
Week 6:
run 40 min
run 45 min
5 miles
Week 7:
run 35 min
run 35 min
4.5 miles
Week 8:
run 30 min
run 15 min
10K Race!!
My name is Chris Murphy. I have been a runner for about as long as I can remember. I'm one of those nutty crazy people that actually enjoys running. I have raced in a number of 5k's and 10k's, having won some of them. I have also completed 7 half-marathons and 3 full marathons. The 10k remains my favorite distance race. I have helped numerous other people to become involved in the sport of running and discover its health and wellness benefits. Thanks for reading this article about the 10k training schedule and the importance of constant training. If you are interested in discovering more about running and 10k training please vist the sties listed below. Thanks!
10ktrainingschedule.org 10ktrainingschedule.org/
10ktrainingschedule.org/10k-training-schedule/the-key-to-sucess-with-any-10k-training-schedule 10ktrainingschedule.org/10k-training-schedule/the-key-to-sucess-with-any-10k-training-schedule
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