Get in the Race! Your Complete 10K Training Plan

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Make It a Marathon (26.2 miles)

Do the time: You'll need 6 months of progressive training with 6 weeks of mini-goal cycles, building distance. Progress from our 10k program by adding 5 minutes to one run a week. By week 24, you should be doing one 2-hour run every 2 weeks. Don't do more long runs, or you may not get to the starting line healthy.
Push the stretching: Strive to stretch before and after you walk/run, and go for the deepest stretch your body will allow. This will help prevent training injuries and increase performance.
Train on soft stuff: Surfaces like grass, wood chips or asphalt (rather than cement) minimize wear and tear on joints.
Listen to your body: Get lots of rest. Don't be afraid to slow your gait when you get tired. If you feel you're not recovering from your training, back off for a week or two until you're feeling strong again.
Enjoy the process: Focus on race day, but don't forget to relish the daily training.
Fuel up: Eat even more healthfully and drink even more. Sports drinks are ideal for events lasting 60 minutes or longer, providing carbohydrates, electrolytes and fluid. Aim for 4-6 ounces every 15-20 minutes, throughout the race. Be sure to eat the right preworkout foods before the big day.

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