10K Race Strategy | 5 Keys to Run Your Best
Video taken from the channel: The Run Experience
I’m Running a 10k! | Training Week 1
Video taken from the channel: Steph Monti
10K Training Plan Favorite Tips and Workout
Video taken from the channel: The Run Experience
HOW TO Run Your First 10k | Running Tips For A 10k Race
Video taken from the channel: The Running Channel
10K 101: Tips for Beginners and Training Plan Do’s & Don’ts Part 2 (Runtastic & RUN 10 FEED 10)
Video taken from the channel: adidas Runtastic
How To Run A 10k! | 10k Training Run Plan
Video taken from the channel: Global Triathlon Network
6 week 10k training plan
Video taken from the channel: This Messy Happy
Start with 10 minutes of easy running followed by 20 to 25 minutes of running at a pace 10 seconds per mile slower than your 10K race pace. End with 10 minutes of running at a reasonable cooling-down pace. 10K interval workouts are those that are run at your optimal 10K race pace, followed by a two-minute recovery pace. For example: Run 400 meters at your 10K goal pace with two minutes rest (repeat 8.Train for a 10K in 4 weeks, running 5 times a week – Approximately a 40-50 minute 10K Train for a 10K in 4 weeks, running 6-7 times a week – Approximately a 35-40 minute 10K.
Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you. You are in control of what you put into the program and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 10K so you can comfortably run and complete the programmed workouts.
The 10K training plan: This program incorporates a combo of tempo (effort of 7 or 8 on a scale of 1 to 10), and longer runs (effort of 5 or 6) to build endurance. “Combining these workouts will.This training schedule starts with 8 miles of total distance in Week 1 and maxes out at a 15 miles of total distance in Week 10, with a “down” rest week leading up to the race week. Feel free to swap in strength & stretching or a cross training day for the second rest day if you prefer 1 rest day a week instead of 2.
Two-week 10K training plans Two weeks put you in a sort of no man’s land – you can’t improve a great deal in such a short time, but you can do some useful sessions to prepare for the race.On this day, especially, wear your shoes, socks, and race outfit you plan to use during the 10K. That way you will know whether they work for you or you need to get new gear. Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes.Jun 1, 2015 With the proper training program, you can be ready for a 10K race in as little as 4 weeks whether you are a beginner, intermediate or advanced runner.
More information Find this Pin and more on Health and Fitness by Callen DeYoung.10k Training Schedule Race A 10K In 12 Weeks. Once you have reached running 5k, you are ready for a 10k training schedule. Do you want to enter 10k races and perform well? The idea behind this 10k training program is to finish strong and proud of your accomplishment.
This is the theory behind my best-selling book, Run Fast. 10K races are fun to run and easy to train for. Unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks.
SEE ALL 10K PROGRAMS. If this is your first 10K race, or race at any distance, pick the Novice program.Intervals – 10-minute warm-up / 4 x 5 minutes at your 10K race pace with 3 minutes of jogging in between intervals / 10-minute cool-down. One or two days before the race: Long continuous run followed by accelerations – 10-15 minutes / 3-5 accelerations.
Make.Article Summary X. To train for a 10k, walk and jog in intervals, gradually increasing the amount of time you’re jogging for as it gets easier. Start out doing 2 miles each training session, and gradually work up to 4 miles.
You should also do cross-training.With the help of this 10K training plan for beginners, you’ll run for 6.2 miles with ease. Once you’ve mastered the 5K, turn your attention to running a 10K. With the help of this 10K training plan for beginners, you’ll run for 6.2 miles with ease. Days of the Week: Training has to fit into your life, so switch out the rest and running days.
Not only can you use it to train for your goal 10km, but with certain adjustments you can also use it to prepare for everything from a 5km to the marathon. When you race a 10km, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you.
If you’re a beginner and have never run a 10k (6.2 miles), you should start by increasing the time you run during each workout until you are running for at least 30 minutes three to five times per week. I would recommend that your first race be a 5k (3.1 miles), and that you work your way up to the 10k.
List of related literature:
| |
| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
| |
| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself | |
| |
| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
| |
| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition | |
| |
| from Advanced Marathoning | |
| |
| from Marathon: The Ultimate Training Guide | |
| |
| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
| |
| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
| |
| from Run with Power: The Complete Guide to Power Meters for Running | |
| |
| from The Cyclist’s Training Bible |
