Once you’ve tackled a shorter distance race, like a 5K, you’ll want to step up to longer distances. A 10K race is a great journey. It is long enough that you have some solid training, but not so long that you will have to spend a large amount of time in preparation.
The feeling for 10K is different. It is a race that requires a steady pace and equal work. If you’re running well, you’ll have a steady pace throughout — run as fast at the end as you did at the beginning.
This 8-week plan is designed to help anyone who has running under their belt get the fitness to run a solid 10K race. >. You won’t be ready to challenge for the top spots, but you probably won’t back down or move up.
The majority of the plan are three solid training days a week, interspersed with two days of passing and two He rested for days. Cross training involves walking or riding a bike. If you have access to a gym, exercise bikes work just as well. If you want to run more, add short runs on tri days, but keep a moderate distance.
Consistent training is key, but if you miss a day, don’t worry, just pick it up as the day goes by — don’t “do it”.
Here are some notes to help you understand the plan;
Run: Run at a steady pace. Longer runs, in particular, should be slow enough that you can carry on a conversation. You have to ignore the feeling at the end of each sprint. You build with shame, you do not work with speed.
Run/walk: Some runs are listed as run/walk. Jog for 10 minutes, then walk for 1 minute until the distance is completed. And by the way, be sure to drink water every 15 minutes during these longer workouts.
Rest: Rest days are important, especially when you are increasing your distance. It has been found that your body will recover from training. If you lift weights, swim or do other activities the rest of the day, keep the intensity moderate.
Walk/cross-train: Walking allows your body to rest while still providing aerobic activity. Walk briskly, but enjoy your time outside. — It is great aerobic-training that is easier on the body than running
Week 1;
30 min walk / cross-train
run 2 miles
Rest
run 2 miles
Rest
3 thousand run
45 minute walk / cross-train
Week 2
30 min walk
2-1/2 miles
Rest
2-1/2 miles
Rest
3-1/2 mile run
45 minute walk / cross-train
Week 3
40 min walk / cross-train
2-1/2 miles
Rest
2-1/2 miles
Rest
4 mile run/walk
45 minute walk / cross-train
Week 4:
40 min walk / cross-train
3 thousand run
Rest
3 thousand run
Rest
4 mile run/walk
50-60 minute walk / cross-train
Week 5;
40 min walk / cross-train
3 thousand run
Rest
3 mile run
Rest
5 mile run/walk
50-60 minute walk / cross-train
Week 6;
40 min walk / cross-train
3 thousand run
Rest
3 thousand run
Rest
6 mile run/walk
45-60 minute walk / cross-train
Week 7;
40 min walk / cross-train
3 thousand run
Rest
3 thousand run
Rest
6 mile run/walk
45-60 minute walk / cross-train
Week 8
40 min walk
3 thousand run
Rest
4 mile run/walk
Rest
Rest
Kindness!
