You know you can run a 5K race. Maybe you have already completed one. But, 10K? This has a not so beginner flavor that is attractive, a true distance. But you're a novice runner, so you ask yourself: Should I?
If you have done at least 2 miles, 3 or 4 times a week for 2 months, the answer is: What the heck, yes. The 10K race is where the fun of resistance begins. It pushes most of the new riders to an unexplored but very rewarding territory: up to 60 minutes of running. Achieving the one hour mark will elevate your cardiovascular state by the high and increase the strength of your legs (not to mention that it gives you a good excuse to do a victory dance). In addition, the additional resistance can also improve your times in the 5K race and take you to longer races like a half and full marathon.
To do it safely, follow our 10K plan for beginners listed below created by Andrew Kastorm trainer of the High Sierra Striders of Mammoth Lakes, California. This 8-week program achieves an ideal balance between aerobic endurance and the priority of preventing injuries, mixing continuous running batches with exercises that alternate walking and running. "Walking breaks are simply the best way to run safely, since they reduce overload on ligaments and tendons, "says Kastor. Alternating between walking and running also adds to your general resistance. The continuous races, which progress from 2 to 6 miles, train the body to run for a long time, that is, they will make you reach the finish line without walking.
YOUR GOAL: finish your first 10k race without walking.
YOU ARE READY YES: You have been running at least 2 miles, 3 to 4 times a week for 2 months.
TIME VS. MILES: In most of the workouts you will run for time, that's why you need a watch. Your long weekend race is in miles. The training will help you to develop the perception of your pace per mile and it will leave you calm that you can cover the distance on the day of the race.
PREHEAT AND RECOVERY: Start and finish each race with a 5 minute walk. Walking not only prepares your body to run and recovers it later, but also increases the time on your feet, which extends your endurance, says Kastor.
THE COACH OF TRAINING
INTENSITY AND RHYTHM: Make each workout at a comfortable pace and allow you to converse: 60-65% maximum heart rate or 5 on the scale of perceived speed of excursion (from 1 to 10). "Running faster or more intensively increases the risk of injury," says Kastor. First he manages to cover the distance; Then, once you have 6 months of running in your legs, you can try to finish the race faster.
RUN AND WALK: "2 x 5 minutes running, 1 minute walking" means you will run five minutes, walk one and then repeat. "3 x 5" means you will do it three times. Take a brisk walk but do not skip it; the walk makes the adaptation safer and more pleasant. "
EASY RACE: A constant race, continuous and at an easy pace.If you are exhausted or having difficulties, simply slow down, the pace that allows you to recover is correct
LONG RACE: Long races are the father of distance races, the critical training that endurance develops in. If there is a bicycle trail with mile markers, you are lucky, if not, look for a track (4 laps) equals one mile), measure one mile with your car or use the US Track and Field's maps tool (usatf.org/ routes)
REST AND OTHER TRAINING: A rest day means not training, relax and enjoy knowing During this time of rest, the body recovers and strengthens.On the days of alternative training, do other types of non-impact activities such as yoga, swimming, cycling or light weight training. It will improve your career.
DAYS OF THE WEEK: Training has to adapt to your life, so change the days of rest and running to the extent that you demand your family and work commitments. Even so, try to ensure that rest days are distributed throughout the week; In other words, avoid running four days in a row and resting three.
ABOUT THE COACH
After spending 15 years as a competition runner, Andrew Kastor now trains runners of all abilities both online and in Mammoth Lakes, California. coachkastor com