How to Train for a 10k

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23-09-2016, 22:45
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A 10k running race is 6.2 miles. 10k races are popular for runners of all ages because the training and recovery times are much shorter than those for a marathon. You can train for approximately 8 weeks to be in good shape for a 10k.

Preparing for Training

  1. Consult your doctor, if you are not currently active. The doctor can run tests to ensure you don’t have restrictions on high-impact exercise.
    • People with chronic conditions like diabetes, heart disease or joint problems may need to use a more gradual training method.
  2. Sign up for the beginner or novice section if you haven’t run a race before. If you are a more experienced runner, look for intermediate or advanced sections.
  3. Invest in a good pair of running shoes. Look for shoes that are lightweight with good treads and arch supports.
    • Try out 10 to 15 pairs of shoes. Running shoes should be comfortable immediately. You do not need to break them in to be comfortable.
    • If you have flat feet, knee problems or back problems, invest in some orthotic arch supports.
  4. Buy a good pedometer from your local sports shop to keep track of your distances.
    • Alternatively, you can download tracking apps like Runkeeper, Stava, and Nike+ for iPhones or Android smart phones.

10k Training Basics

  1. Begin with a walking warm up. Walk fast enough so that you cannot keep up a conversation.
  2. Add 1 to 2 minute intervals of jogging in between the walking.
  3. Increase the jogging periods to 5 minutes at a time. Then, increase to 10 minutes at a time.
    • If you get out of breath at any time, go back to walking.
  4. Start with 2 miles (3.2 km) and work up to 4 miles (6.4 km) at one time by the end of the first week.
  5. Do cross training 2 days per week. Cycling, yoga, swimming, weightlifting or core work will increase your level of fitness and help you avoid injury.
  6. Rest 2 days per week. Make these active rest days. You can combine your cross training with rest days if you do stretching, yoga, walking or swimming.
  7. Eat a light meal or an energy bar about 1 1/2 hours before exercising. Eat about 30 minutes after you run.
    • Frequent high-protein snacks will keep your blood sugar steady and avoid dizziness.
  8. Drink plenty of water before and during your exercise and with all food.

Example Training Plan Week-by-Week

  1. Start your training with the following plan.
    • Rest on Monday. Do stretching exercises, yoga or non-impact exercise.
    • Do a 2-mile walk on Tuesday.
    • Do 30 minutes of cross-training, such as swimming, yoga or cycling.
    • Do a 2-mile walk on Thursday. Do 1 to 5 running intervals as you are able.
    • Rest on Friday.
    • Completed 40 minutes of jogging or cardiovascular cross training.
    • Do a 3-mile walk and run. Increase your running intervals.
  2. Plan your second week with increased training sessions.
    • Rest on Monday, but stretch extensively.
    • Complete a 2.5-mile run/walk on Tuesday.
    • Do 30 minutes of cross training on Wednesday.
    • Complete a 2-mile run on Thursday.
    • Rest on Friday.
    • Do 40 minutes of jogging or cross training on Saturday.
    • Do a 3.5-mile run/walk on Sunday.
  3. Increase your running periods on the third week.
    • Rest on Monday, but stretch extensively.
    • Complete a 2.5-mile run on Tuesday.
    • Do 35 minutes of cross training on Wednesday.
    • Complete a 2-mile run on Thursday.
    • Rest on Friday.
    • Do 50 minutes of jogging or cross training on Saturday.
    • Do a 4-mile run/walk on Sunday.
  4. Improve your conditioning, and cut out walking periods as much as possible on the fourth week.
    • Rest on Monday.
    • Complete a 3-mile run on Tuesday.
    • Do 35 minutes of cross training on Wednesday.
    • Complete a 2-mile run on Thursday.
    • Rest on Friday.
    • Do 50 minutes of jogging or cross training on Saturday.
    • Do a 4-mile run/walk on Sunday.
  5. Watch out for injury as you go into your second month. The fifth week should be devoted to mainly running.
    • Rest on Monday.
    • Complete a 3-mile run/walk on Tuesday.
    • Do 40 minutes of cross training on Wednesday.
    • Complete a 2-mile run on Thursday.
    • Rest on Friday.
    • Do 60 minutes of jogging or cross training on Saturday.
    • Do a 4.5-mile run/walk on Sunday.
  6. Do cross training with low-impact, like yoga, if you are feeling sore. In your sixth week, you are only about 1-mile from your goal.
    • Rest on Monday, but stretch extensively.
    • Complete a 3-mile run/walk on Tuesday.
    • Do 40 minutes of cross training on Wednesday.
    • Complete a 2-mile run on Thursday.
    • Rest on Friday.
    • Do 60 minutes of jogging or cross training on Saturday.
    • Do a 5-mile run/walk on Sunday.
  7. Do the following exercise on your seventh week.
    • Rest on Monday, but stretch extensively.
    • Complete a 3-mile run/walk on Tuesday.
    • Do 45 minutes of cross training on Wednesday.
    • Complete a 2-mile run on Thursday.
    • Rest on Friday.
    • Do 60 minutes of jogging or cross training on Saturday.
    • Do a 5.5-mile run/walk on Sunday.
  8. Complete your eighth week of training 1 week before your race. You will reduce your exercise burden so that you are in good shape for the race.
    • Rest on Monday, but stretch extensively.
    • Complete a 3-mile run/walk on Tuesday.
    • Do 30 minutes of cross training on Wednesday.
    • Do a 2-mile run.
    • Rest on Friday.
    • Rest on Saturday. Drink plenty of water, eat healthy, high-protein food and prepare yourself mentally.
    • Run your 10k race on Sunday.

Tips

  • If you feel unprepared for your 10k race, you can choose to do the 5k distance or walk part of the 6.2 miles (10.0 km).
  • Rest is very important. You don't want to be tired when training.

Things You'll Need

  • Running shoes
  • Pedometer
  • Smart phone
  • Water
  • Snacks
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