Training For A 10K
Training for a 10K is not only great for performance, but can also help prevent injuries. Even a novice runner can use a simple eight week training plan and have the glory of a new distance or PR under their belt.
To train for a 10K, you will need:
- Running Shoes
- Other running gear
- Prepare. Prepare to start your training by making sure you have the right running shoes. They need to fit right and be the correct shoe for your gait, foot shape and step. If you decide to buy a new pair of shoes before the race or for training keep in mind it takes about 30 miles to break in a pair of running shoes. Consider other running gear like a water bottle, belt or other holders to carry water, snacks, cell phone, MP3 player or other things you need to carry. At most races water stations are provided. Because the race is 6.2 miles you may not need to carry anything.
- Rest Days. Rest days are essential to performance and injury prevention. They help your muscles heal from the strain of training. Though most plans have rest days on a Friday, you can set up your training schedule to fit your needs. Always have your rest day before your long run day.
- Short Runs. Short, or regular, runs will make up the runs you go on during your week. For the first two weeks of your training plan these will be at 2.5 miles. Then they will be three miles each. You should have at least two short runs per week broken up by cross training or strength.
- Cross Training. Cross and strength training is important to training for a 10K because it gives you an opportunity to take the pressure off your joints and build your leg muscles in an even way. You can work out a strength training routine with your local gym or trainer. For cross training, the two best activities for runners are swimming and biking.
- Long Runs. Long, or training, runs are runs you'll complete once a week and will get progressively longer until you reach your 10K distance. These runs are generally on the weekend, but you can work them in according to your schedule as long as they follow your rest day. Start your first week at a three mile long run and then add 1/2 mile each week. By the end of eight weeks you'll be at your 10K distance.
No matter if you're a novice or experienced runner taking the time for training for a 10K gives you the opportunity to perform better, prevent injuries and break your PR.