Learning about the best 10K Training Schedule

Keeping a 10K Schedule for Improving your PerformanceAll 10K runners know that it is important to create atraining program that includes a 10K schedule. This is important if you want to...

Keeping a 10K Schedule for Improving your Performance

All 10K runners know that it is important to create atraining program that includes a 10K schedule. This is important if you want toimprove your skills in this popular race. There are a variety of schedules onthe Internet but there are so many you may be overwhelmed.

The 10K schedule is something that each runner must keep inorder to get to their best 10K run. This means that they will create thepossibility to more running in less time because they have stayed with aschedule that works.

Generally speaking it takes about 8 weeks to prepare for a10K run and therefore a 10K schedule that is organized and easy to follow makessense for the average runner. Here are two examples of a 10K schedule to getyou started:

Beginner

Week 1 Monday Tuesday Wednesday Thursday Friday

20min rest 3 min jog rest 25mins

Week 2 rest 35 min easy rest 20min steady 2x10 min fast

Week 3 rest 30 min steady run/jog rest 35 steady

As you can see, each week you are building upon the lastweek and you are moving toward your goal of keeping a 10K schedule. You wouldfollow this out for another five weeks to complete the cycle of training.

Here is another example of a 10K schedule for someone who isan advanced runner. This individual has been running 4-5 times a week for 6weeks or more:

Week 1 Monday Tuesday Wednesday Thursday Friday

3miles easy 5 miles easy rest 6miles rest

Week 2 4miles easy 6-7 miles 4 miles easy 6 miles rest

Easyhills

Week 3 rest 6 miles 4 miles easy 6 miles easy rest

Again, you can see that the 10K schedule would progress fromthis point with more running and higher level of training.

It is important to note that when you are looking for a 10Kschedule you can look on the Internet for hundreds of choices and you must pickthe ones that are at your fitness level. Start where you are and move forward alittle each week.

As your endurance begins to develop and you can run longerdistances and have better speed, you can begin to think about running some ofthe smaller races. This can give you an idea of how your 10K schedule needs tobe tweaked.

You will also gain valuable information from other runnersif you attempt the smaller runs. In the beginning, run because it is fun to seeif you can finish the race. As you progress, you can start running some of theharder races. Always you will have on your mind the 10K race that you have setas your goal.

Many people take their 10K schedule with them until they aresure that they have memorized what to do. You might be able to find severaltypes of races in your area to start with and then move onto regional races.

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