10K Running Training Plan

If your running goals include a 10K race, you might want to consider a 10K running training plan. Since running is one of the best forms of aerobic exercise, training for a 10K race is a great way to stay motivated. Combined with a sport-specific strength training program, your 10K running training plan can you in excellent shape.

What is a 10K Race?

For those who are unfamiliar with the metric system, a 10 kilometer race is a race that is 6.2 miles long. The 10K is one of the most popular running races. While it can be challenging, it is definitely doable by anyone with a considerable amount of running experience.

Choosing a 10K Race Course

The specific course you choose will have a significant influence on your 10K running training plan. For example, a hilly course will be far more challenging than a flat course. As such, you will need to add some hill work into your training plan. On the other hand, if you are racing on a flat course, but want to run at a high speed, hill training can be extremely effective.

Establishing Goals

Your 10K running training plan will also be influenced by your specific goals. For example, if you just want to be able to run the distance, you will simply train for endurance. However, if you are interested in racing for speed, you will want to add a variety of speed drills.

A Basic 10K Running Training Plan

You should begin training at least eight weeks prior to the race. Most people use a five-day training program, with two days designated for rest and one day designated for a longer run. It's best to schedule your long run for the day of the week for which your race is scheduled. For example, if your race is scheduled for a Saturday, your long training run should take place on Saturday. If it's scheduled for a Sunday, perform your longer run on a Sunday.

For a 10K race, your long run should be no longer than nine miles if you are an advanced runner and eight miles if you are a novice. Many novice runners become overzealous and end up reaching their peak during training. Unfortunately, when it comes time for the race, they find that they have been over trained and often end up dropping out midway.

On the other days of the week, you can run anywhere between three and six miles a day. Some runners find it helpful to cross-train on one of their running days. In other words, instead of running, they cycle, swim or use some type of indoor aerobic exercise equipment.

Adding Intensity

There are a number of ways to add intensity to your 10K running training program. These include:

• Fartlek: Although it has a funny name, the word fartlek is actually Swedish for speed play. You can add three-minute speed intervals to your running workout, which will help you improve your running speed.
• Hill Training: Hill training will help you prepare for a hilly course. It will also give your hamstrings and butt a great workout. Since these muscles help you run faster and more efficiently, they are an effective addition to your training plan. However, limit your hill training to two days a week. More than that, you run the risk of developing black toenails, which are the result of the impact caused by downhill running.

Scheduling Rest Days

Be sure to schedule a rest day on the day after your long run. This day can be used for strength-training and flexibility workouts. Be sure to focus on your hamstrings and your core muscles. Strong core muscles will support your lower back and strong hamstrings will prevent the common muscle imbalances that often lead to running injuries. You might also use your rest days for stretching. Many runners are fond of foam roller flexibility workouts, which combine the benefits of stretching exercise and massage. These exercises can be particularly helpful for tight hip flexors, which are a common problem for runners. Tight hip flexors will have a negative effect on speed, so you will want to make sure that they stay flexible.

Good luck!

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