Whether you’ve already mastered the 5k, or you run over 3 miles a week just trying to keep up with your toddler, it’s probably time to lace up your shoes and start aiming for some bigger medals. Next stop: the 10k finish line. But while 3.1 miles is a worthy enough feat, 6.2 miles is a whole other ballgame. Enjoy these tips for putting together a great 10k training plan.
10K Training Plan That Works For You
Even if you’re in great shape, there is still a level of stamina you have to work toward, and commitment to your game plan will be crucial. The moment you decide to sign up for the race, a whole load of excuses will come out of the woodwork to try and knock you off course. Work wants you to stay late. The babysitter bails. They’re out of Wheaties at the supermarket. The first step to success in your 10k training plan is this: Just make it happen. You can be flexible with your schedule, and you can adjust things as needed, but make it happen. Now here are several other steps to take in the process.
During the week you’ll want to alternate your technique, so your body is challenged and doesn’t get set in one particular mode. Our bodies easily adapt to routine, so throwing curveballs into your training will help your body get ready for anything. On speed days, focus on spurts of speed during your run, and less on the distance.
Alternate between speed days and endurance days. For stamina, you’ll want to push the distance you’re comfortable running. Increase the distance week by week. Depending on how many weeks you have to train, the ideal goal is to be running 6 to 7 miles on stamina days by two weeks before your race.
Your body is designed to have times of rest. Though you may think you’re losing time, you’re not. During this valuable rest period, the muscles you have broken down are rebuilding to become stronger and better by your next run. Taking time to recover is vital to reach your goals and prevent injury. Though you should take at least one day to rest completely, a recovery day can also mean just taking a lighter run instead of speed or stamina run. Feel free to take that short run to stay in the groove, but never underestimate the power of rest. If you alternate these days, putting a recovery day in between every speed and stamina day, you’ll be well equipped to crush your 10k without a problem. Having at least eight weeks to train is suggested and will make you less susceptible to strain and injury. So pencil in the best 10k training plan for your schedule and make it happen.