Keep the walk brisk but don't skip it; walks make adapting to running safer and more enjoyable. Easy Run: These are steady, continuous running done at an easy pace. If you're winded or having to struggle to get through it, just slow down — the pace that gets you through is the right pace.
Long Run: Long runs are the big daddy of distance running, the critical workout that develops endurance. If a nearby bike path has mile markers, you're golden. If not, use a fitness tracker or running watch.
Alternatively, you can find a track four laps equal a mile , measure a mile in your car or use U. Track and Field's mapping tool. The added exercise will boost your running and overall endurance and prevent you from getting bored or burned out. Rest Days: A rest day means no workout — kick back and enjoy, knowing that it's during this down time that the body heals and gets stronger. Days of the Week: Training has to fit into your life, so switch out the rest and running days as work and family commitments demand.
Try to keep the rest days spread out over the week though; in other words, avoid running four days in a row and resting for three. Getting a solid 10K training plan for beginners is only the first step.
From what to eat to how strength training can help you run faster and prevent injury, here are some additional guides you'll want to read before hitting the starting line. If you are an intermediate runner looking to run a 10K within the next month, this plan was designed for you. Hill and speed training are not incorporated into this plan as one month does not give your body adequate time to adapt and make gains with strength and speed workouts.
The training moves fast enough and so the added stress of these workouts can greatly increase your risk of injury. Cross Training XC is included on Wednesdays. Rest is included twice a week. If you feel like the plan is moving too fast for you and you are increasingly tired, take another rest day on your cross training days. Be sure to check out our nutrition tips for 10K runners! Become a Runner! How to Train for a Half Marathon. I'm Molly! I combined my love for running with my Exercise Science degree to provide training plans and resources to help runners achieve their marathon goals!
I'd Love to stay in touch! Please send me my marathon training plan! On these screens, you will find instructions on how to train but for more detailed instructions plus extra training advice and tips, consider signing up for one of my interactive programs, available through TrainingPeaks.
For eight weeks leading up to the 10K race of your choice, I will send you daily emails telling you how to train. Make sure you are set to run your fastest for this increasingly popular distance. This program has been designed for new runners looking for a training program to prepare them for a 10K race. Or for experienced runners, This is the Intermediate 10K Training Program, for runners who want to improve their performances. What defines an Intermediate runner?
You should be running This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to This program is designed for those training to walk a 10K, or 6. It is currently not offered in an interactive version Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. By submitting your email address, you are consenting to receive communications from halhigdon. You may opt out at any time.
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