How to train for your 10 km race ?
How much do you need to train to run 10K? If you possess a good level of fitness (because of participation in other sports) you probably could run 10K on very little training. That might include running shorter races, such as a 5K or an 8K. But if you’ve made the decision to run a 10K race you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of a 10K. The program is designed for beginning runners, but experienced runners like it too, because of its gentle approach. To participate in this 10K program, you should have no major health problems, and perhaps have done at least some jogging or walking. If running 4 kilometers for your first workout on Monday of the first week seems too difficult, you might want to pause before taking your first steps. If you have more than eight weeks before your 10K, switch to an easier (shorter) schedule to build an endurance base. The terms used in the training schedule are somewhat obvious, but let us explain what we mean anyway.
The first word you encounter in the 10K Beginner's Program, and in many of my other training plans from 5K to the marathon, is “rest.” I suggest you rest on Thursddays before your weekend workouts and on Sundays after those workouts. You can’t train efficiently if fatigued. Take rest days seriously.
As a beginner, don’t worry about how fast you run; just cover the distance–or approximately the distance suggested each day. Ideally, you should be able to run at a pace that allows you to converse comfortably with any training partners. In the 10K Beginner's plan, you run three days of the week: Mondays, Wednesdays and Saturdays.
On the schedule, this is identified simply as “cross.” Tuesdays and Fridays are cross-training days: swimming, cycling, walking, or other forms of aerobic training. But don’t cross-train too vigorously. Cross-training days should be easy days.
The longest runs are planned for Saturday's, since you probably have more time to do them on the weekends. If Saturday isn’t a convenient day for your long runs, feel free to do them on Friday, cross-training on Saturdays. What pace should you run? Go slow. Don’t be afraid to take walking breaks. Just cover the distance.
Have you lifted before? If not, you may not want to start the same time you start a running program. Mondays and Wednesdays are good days for strength training–after your run. Stretching also is important to keep your muscles loose.
Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, I don’t specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break.
The following schedule is only a guide. If necessary, you can make minor modifications to suit your work and family schedule.