This 6 week 10k training plan — focused on intermediate runners — uses a combination of easy runs, long runs, and speed work to address both factors. You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips before starting it:.
This plan is ideal if you are currently running times a week and can run several miles at a time comfortably. You can use this to train for your first 10K, or you can use this if you have completed 10K races in the past but are looking to improve your time. This plan is not ideal for beginners, as the volume and speedwork are higher than necessary for new runners. Most beginner plans focus on a few days per week of running with gradual increases in mileage, and most are a bit longer than 6 weeks for a 10K.
This intermediate 10K training plan, on the other hand, includes more days of running each week, is only 6 weeks long, and includes a key speedwork day each week. Occasional speedwork is essential for getting faster at the 10K distance — if you want to race faster, you need to train faster.
This 6 week 10k training plan includes 5 days per week of running — two easy runs, one day of speedwork, one long run, and one recovery run. You can fit these into your week as works best for your schedule — I personally recommend something like the following schedule:. Although you need to train at a fast pace to run at a fast pace, you only need to do that sometimes. Going balls-to-the-wall for every workout is just a recipe for fatigue and injury.
Read more about this in the post about running slower to run faster. This is an intermediate 10K training plan that includes speed work, which places more stress on your muscles than a traditional plan. Be sure to stretch regularly after your workouts.
If you experience tight muscles on a regular basis, you should also incorporate some foam rolling as well. If possible, try to include one day a week of cross training — like swimming or cycling. This will help work different muscle groups and balance out your training, preventing injury. If you signed up for a 10K race 6. This 4 week beginner 10K training schedule is designed for […].
For some people who maintain a regular running or exercise habit, the secret to their success was starting small. Rather, they […]. Share this: Tweet. Your team of expert coaches and fellow runners dedicated to helping you train smarter, stay healthy and run faster. We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals.
Gastin, P. Sports Medicine , 31 10 , Saunders, P. Journal of Strength and Conditioning Research , 20 4 , In my experience, runners spend most of their. Most experienced runners have a good handle on how to recover after a marathon. Your email address will not be published. John Davis. The ten thousand meters is in a bit of a rough patch these days. If that is what you want to be, how should you prepare for a 10k? What Does the 10k Involve? How Do I Train for a 10k? Improving your mechanical engine requires more varied training.
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Measure content performance. Develop and improve products. List of Partners vendors. The training period you will need for a 10K 6.
Below, we take a look at training plans tailored for various fitness levels. Novice runners who have never done a 10K before should plan to train anywhere from eight to 10 weeks, depending on their fitness starting point. You should be committed to running or working out three to four days per week. Taking a gradual approach will help you safely and comfortably progress with your training and avoid running injuries.
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