- Have a plan: You cannot do it without a good training plan and also you need to know what kind of a course are you running? is it hilly or flat?
- Be consistant: A solid 10K is made up of a series fo good, bad and ugly workouts. The training is a little tougher and a little longer than for a 5K, so it tests your mental toughness.
- Go easy: In order to run farther, you have got to run a little slower during your workouts, pace yourself.
- Go faster: You will need to do some interval training to get your speed up for the 10K, once a week for three or four weeks.
- Go longer: You will need to add a little distance to your long run each week until you can run 6 miles.
- Include a few dress rehearsals along the way: I like to do my long runs outdoors with all the gear on I will have for the race and the same clothes on that I plan to wear on race day.
- Train your mind: The number 1 mistake runner's make is to start to fast and then burn out way to early. At the start of a race the adrenaline is kicking in and the mind and body are wanting to do a jack rabbit start, you have to remember to slow and steady wins the race.
- Make it social: Studies have shown that people who train in groups, do better than those who train alone.
- Warm up: Always stretch and warm up about 10-15 minutes before the race.
- Run efficiently: Most training plans call this the taper off period. Your workouts race week should be short 30 to 40 minutes.
Any suggestions on training for a 10K?
I don't have any advice, but just wanted to thank you for these tips - I'm running my first 10K two weeks from tomorrow (the Race Against Hunger in Lexington, SC).
ReplyDeleteJust wanted to say "Howdy!" Discovered your site from the about.com running blog. I once weighed 249 pounds and now weigh 178 pounds, most of my weight loss was due to running and eventually training for a marathon. I'll be visiting your site regularly (although I won't post everytime) as too keep myself motivated. Keep up the great work!!
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