The 10K schedule is something that each runner must keep in order to get to their best 10K run. This means that they will create the possibility to more running in less time because they have stayed with a schedule that works.
Generally speaking it takes about 8 weeks to prepare for a 10K run and therefore a 10K schedule that is organized and easy to follow makes sense for the average runner. Here are two examples of a 10K schedule to get you started:
Beginner
Week 1 Monday Tuesday Wednesday Thursday Friday
20 min rest 3 min jog rest 25 mins
Week 2 rest 35 min easy rest 20 min steady 2×10 min fast
Week 3 rest 30 min steady run/jog rest 35 steady
As you can see, each week you are building upon the last week and you are moving toward your goal of keeping a 10K schedule. You would follow this out for another five weeks to complete the cycle of training.
Here is another example of a 10K schedule for someone who is an advanced runner. This individual has been running 4-5 times a week for 6 weeks or more:
Week 1 Monday Tuesday Wednesday Thursday Friday
3 miles easy 5 miles easy rest 6 miles rest
Week 2 4 miles easy 6-7 miles 4 miles easy 6 miles rest
Easy hills
Week 3 rest 6 miles 4 miles easy 6 miles easy rest
Again, you can see that the 10K schedule would progress from this point with more running and higher level of training.
It is important to note that when you are looking for a 10K schedule you can look on the Internet for hundreds of choices and you must pick the ones that are at your fitness level. Start where you are and move forward a little each week.
As your endurance begins to develop and you can run longer distances and have better speed, you can begin to think about running some of the smaller races. This can give you an idea of how your 10K schedule needs to be tweaked.
You will also gain valuable information from other runners if you attempt the smaller runs. In the beginning, run because it is fun to see if you can finish the race. As you progress, you can start running some of the harder races. Always you will have on your mind the 10K race that you have set as your goal.
Many people take their 10K schedule with them until they are sure that they have memorized what to do. You might be able to find several types of races in your area to start with and then move onto regional races.
Article Source: http://www.articlealley.com/http://jennyjenkins.articlealley.com/10k-running-and-10k-training-schedule-713502.html
New Complete Marathon And Half Marathon Training Guide
Thousands Of New Runners Switch To Marathon Running Daily And They Are Always Looking For Great Guide To Follow. Grab Great Running Training Program Based On Top Kenyan Training Programs. more info…
Survey: Have you forgotten how unbelievably comfortable running/training shoes are?
I have not worn them since year 8, I decided I would go and buy myself a pair today, and they are so unbelievably comfortable!! I cannot believe it!
Answer
No. the right shoes make a huge difference. I’ve tried going on my long walk in my regular slip ons and it killed my feet, when I put on my sneakers, it’s so much better.
