How to train for a 10K race

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Most of you want to start running but doesn’t know where to start. You want to run because you want to lose some weight, battle with the stress of the daily life or just to have a better quality of life. I know it’s really hard to start and difficult to find the necessary motivation so today I’m going to break up in small steps how you can start training to run your first 10k.

 

First of all, you need to make a training schedule. I know most of you guys have full-time jobs but you got to be committed, make the necessary arrangements and space in your schedule to do morning training, afternoon or night runs, depending on your schedule. The second thing you need to do is look for a running app such as Nike Running Club, RunKeeper or Strava for example, to keep tracking of your training sessions and measure your progress. The third thing you must do is buy the right running shoes if you don’t have them, this is a key factor if you really want to progress and minimize injuries. Now that you have everything to start running make a weekly plan, schedule approximately 20-25miles per week, this is 4 to 5 miles per run if you break it down in little steps, try to keep the run in less than an hour. Think about it 1 hour per day for your training session it’s not that bad, you can do it, make the sacrifice.

 

Don’t try to run fast off the break, take it easy, it’s a step by step progress, the first week start running in an easy and comfortable pace, don’t try to make the best time from the first try, takes time to improve. The first mile, run an easy pace and then when you are getting close to ending the run if you feel good with the stamina and the energy you can push harder towards the end. Run at a happy pace and at the end push a little harder. In the upcoming weeks, you will feel your body in better shape, this means your body is conditioning and developing stamina and strength. At that point, you can start training at a faster pace in order to be able to run faster and do a better time. Commit yourself to one of the workouts each week to be for running intervals of 1 to 2 minutes at a fast pace and hard effort, this means you can hear your breathing and can’t talk. Keep it simple and do the same workout for three to four weeks once per week before you take it to the next level. Warm up for 5 minutes, then 10 minutes on an easy pace, after that do four 2 minutes intervals running at a hard effort and between each one 2 minutes of easy effort to recover. At the end finish with 10 minutes cool down and 5 minutes of walking. As you progress add .5 miles to your run to build endurance in one running workout each week, if you are off weekends it works better so do it on your days off. Example, let’s say you’re running 4 miles average per day, then add .5 miles to one of the running workouts every week so this means, 4.5 miles, next week 5, the next one 5.5 miles and so on.

 

At every four weeks cut back to 5 miles to give yourself chance to recover and adapt. The week before the race reduce the long run mileage to not more than 5 miles. The key to building endurance is to train at a conversational effort level. You should be able to carry a conversation while you run. Another good advice is to watch what you eat everything from dinner to the breakfast before the race, race clothing fuel and pace. If you can find some friends who can run in groups this would be much better, remember teamwork makes the dream work. The fact that you have a running partner will improve your motivation a lot. As well if you don’t have a running partner you can look for local running groups or ask at the running stores, most of them do group running some days of the week, this will help you to keep focus and motivation. Another key factor is to train your mind, couple years ago I was weighing close to 200lbs and believe me it’s not easy but if you have the right focus and mindset you can achieve whatever you commit to doing.

 

Last but not least the day of the race warm up before the race, this will easily increase your breathing and circulation, and remember to warm up the muscles, this will help you to be ready to make a killer race. Around 10 to 15 minutes before the race start warming up to help yourself from the stop transition to go when the race starts. The week of the race cut all the mileage and intensity, also remove all the strength workouts. Make sure the running workouts during the race week is about keeping your legs loose. After the race remember to stretch your whole body and keep Hydrated. Believe me, running your first 10k will be an awesome and fun experience. Thanks for reading and see you in the next post.

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