How to Train for a 10k
Consult your doctor, if you are not currently active., Sign up for the beginner or novice section if you haven’t run a race before., Invest in a good pair of running shoes., Buy a good pedometer from your local sports shop to keep track of your...
Step-by-Step Guide
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Step 1: Consult your doctor
The doctor can run tests to ensure you don’t have restrictions on high-impact exercise.
People with chronic conditions like diabetes, heart disease or joint problems may need to use a more gradual training method. -
Step 2: if you are not currently active.
If you are a more experienced runner, look for intermediate or advanced sections. , Look for shoes that are lightweight with good treads and arch supports.
Try out 10 to 15 pairs of shoes.
Running shoes should be comfortable immediately.
You do not need to break them in to be comfortable.
If you have flat feet, knee problems or back problems, invest in some orthotic arch supports. , Alternatively, you can download tracking apps like Runkeeper, Stava, and Nike+ for iPhones or Android smart phones. , Walk fast enough so that you cannot keep up a conversation. ,, Then, increase to 10 minutes at a time.
If you get out of breath at any time, go back to walking. ,, Cycling, yoga, swimming, weightlifting or core work will increase your level of fitness and help you avoid injury. , Make these active rest days.
You can combine your cross training with rest days if you do stretching, yoga, walking or swimming. , Eat about 30 minutes after you run.
Frequent high-protein snacks will keep your blood sugar steady and avoid dizziness. ,, Rest on Monday.
Do stretching exercises, yoga or non-impact exercise.
Do a 2-mile walk on Tuesday.
Do 30 minutes of cross-training, such as swimming, yoga or cycling.
Do a 2-mile walk on Thursday.
Do 1 to 5 running intervals as you are able.
Rest on Friday.
Completed 40 minutes of jogging or cardiovascular cross training.
Do a 3-mile walk and run.
Increase your running intervals. , Rest on Monday, but stretch extensively.
Complete a
2.5-mile run/walk on Tuesday.
Do 30 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 40 minutes of jogging or cross training on Saturday.
Do a
3.5-mile run/walk on Sunday. , Rest on Monday, but stretch extensively.
Complete a
2.5-mile run on Tuesday.
Do 35 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 50 minutes of jogging or cross training on Saturday.
Do a 4-mile run/walk on Sunday. , Rest on Monday.
Complete a 3-mile run on Tuesday.
Do 35 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 50 minutes of jogging or cross training on Saturday.
Do a 4-mile run/walk on Sunday. , The fifth week should be devoted to mainly running.
Rest on Monday.
Complete a 3-mile run/walk on Tuesday.
Do 40 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 60 minutes of jogging or cross training on Saturday.
Do a
4.5-mile run/walk on Sunday. , In your sixth week, you are only about 1-mile from your goal.
Rest on Monday, but stretch extensively.
Complete a 3-mile run/walk on Tuesday.
Do 40 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 60 minutes of jogging or cross training on Saturday.
Do a 5-mile run/walk on Sunday. , Rest on Monday, but stretch extensively.
Complete a 3-mile run/walk on Tuesday.
Do 45 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 60 minutes of jogging or cross training on Saturday.
Do a
5.5-mile run/walk on Sunday. , You will reduce your exercise burden so that you are in good shape for the race.
Rest on Monday, but stretch extensively.
Complete a 3-mile run/walk on Tuesday.
Do 30 minutes of cross training on Wednesday.
Do a 2-mile run.
Rest on Friday.
Rest on Saturday.
Drink plenty of water, eat healthy, high-protein food and prepare yourself mentally.
Run your 10k race on Sunday. -
Step 3: Sign up for the beginner or novice section if you haven’t run a race before.
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Step 4: Invest in a good pair of running shoes.
-
Step 5: Buy a good pedometer from your local sports shop to keep track of your distances.
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Step 6: Begin with a walking warm up.
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Step 7: Add 1 to 2 minute intervals of jogging in between the walking.
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Step 8: Increase the jogging periods to 5 minutes at a time.
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Step 9: Start with 2 miles (3.2 km) and work up to 4 miles (6.4 km) at one time by the end of the first week.
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Step 10: Do cross training 2 days per week.
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Step 11: Rest 2 days per week.
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Step 12: Eat a light meal or an energy bar about 1 1/2 hours before exercising.
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Step 13: Drink plenty of water before and during your exercise and with all food.
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Step 14: Start your training with the following plan.
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Step 15: Plan your second week with increased training sessions.
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Step 16: Increase your running periods on the third week.
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Step 17: Improve your conditioning
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Step 18: and cut out walking periods as much as possible on the fourth week.
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Step 19: Watch out for injury as you go into your second month.
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Step 20: Do cross training with low-impact
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Step 21: like yoga
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Step 22: if you are feeling sore.
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Step 23: Do the following exercise on your seventh week.
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Step 24: Complete your eighth week of training 1 week before your race.
Detailed Guide
The doctor can run tests to ensure you don’t have restrictions on high-impact exercise.
People with chronic conditions like diabetes, heart disease or joint problems may need to use a more gradual training method.
If you are a more experienced runner, look for intermediate or advanced sections. , Look for shoes that are lightweight with good treads and arch supports.
Try out 10 to 15 pairs of shoes.
Running shoes should be comfortable immediately.
You do not need to break them in to be comfortable.
If you have flat feet, knee problems or back problems, invest in some orthotic arch supports. , Alternatively, you can download tracking apps like Runkeeper, Stava, and Nike+ for iPhones or Android smart phones. , Walk fast enough so that you cannot keep up a conversation. ,, Then, increase to 10 minutes at a time.
If you get out of breath at any time, go back to walking. ,, Cycling, yoga, swimming, weightlifting or core work will increase your level of fitness and help you avoid injury. , Make these active rest days.
You can combine your cross training with rest days if you do stretching, yoga, walking or swimming. , Eat about 30 minutes after you run.
Frequent high-protein snacks will keep your blood sugar steady and avoid dizziness. ,, Rest on Monday.
Do stretching exercises, yoga or non-impact exercise.
Do a 2-mile walk on Tuesday.
Do 30 minutes of cross-training, such as swimming, yoga or cycling.
Do a 2-mile walk on Thursday.
Do 1 to 5 running intervals as you are able.
Rest on Friday.
Completed 40 minutes of jogging or cardiovascular cross training.
Do a 3-mile walk and run.
Increase your running intervals. , Rest on Monday, but stretch extensively.
Complete a
2.5-mile run/walk on Tuesday.
Do 30 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 40 minutes of jogging or cross training on Saturday.
Do a
3.5-mile run/walk on Sunday. , Rest on Monday, but stretch extensively.
Complete a
2.5-mile run on Tuesday.
Do 35 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 50 minutes of jogging or cross training on Saturday.
Do a 4-mile run/walk on Sunday. , Rest on Monday.
Complete a 3-mile run on Tuesday.
Do 35 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 50 minutes of jogging or cross training on Saturday.
Do a 4-mile run/walk on Sunday. , The fifth week should be devoted to mainly running.
Rest on Monday.
Complete a 3-mile run/walk on Tuesday.
Do 40 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 60 minutes of jogging or cross training on Saturday.
Do a
4.5-mile run/walk on Sunday. , In your sixth week, you are only about 1-mile from your goal.
Rest on Monday, but stretch extensively.
Complete a 3-mile run/walk on Tuesday.
Do 40 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 60 minutes of jogging or cross training on Saturday.
Do a 5-mile run/walk on Sunday. , Rest on Monday, but stretch extensively.
Complete a 3-mile run/walk on Tuesday.
Do 45 minutes of cross training on Wednesday.
Complete a 2-mile run on Thursday.
Rest on Friday.
Do 60 minutes of jogging or cross training on Saturday.
Do a
5.5-mile run/walk on Sunday. , You will reduce your exercise burden so that you are in good shape for the race.
Rest on Monday, but stretch extensively.
Complete a 3-mile run/walk on Tuesday.
Do 30 minutes of cross training on Wednesday.
Do a 2-mile run.
Rest on Friday.
Rest on Saturday.
Drink plenty of water, eat healthy, high-protein food and prepare yourself mentally.
Run your 10k race on Sunday.
About the Author
Joshua Henderson
A passionate writer with expertise in DIY projects topics. Loves sharing practical knowledge.
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