The 10K schedule is something that each runner must keep in order to get to their best 10K run. This means that they will create the possibility to more running in less time because they have stayed with a schedule that works.
Generally speaking it takes about 8 weeks to prepare for a 10K run and therefore a 10K 5K Training that is organized and easy to follow makes sense for the average runner. Here are two examples of a 10K schedule to get you started:
Beginner
Week 1 Monday Tuesday Wednesday Thursday Friday
20 min rest 3 min jog rest 25 mins
Week 2 rest 35 min easy rest 20 min 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 last week and you are moving toward your goal of keeping a 10K schedule. You would follow this out for another five weeks to complete the cycle of training.
The training schedules are very different depending on your skill level of running and this schedule below is based on an advanced runner. This individual has been running 4-5 times a week for 6 weeks or more:
Week 1 Monday Tuesday Wednesday Thursday Friday
3 miles easy 5 miles easy rest 6 miles rest
Week 2 4 miles easy 6-7 miles 4 miles easy 6 miles rest
Easy hills
Week 3 rest 6 miles 4 miles easy 6 miles easy rest
Again, you can see that the 10K schedule would progress from this point with more running and higher level of 5K Running .
It is important to note that when you are looking for a 10K schedule you can look on the Internet for hundreds of choices and you must pick the ones that are at your fitness level. If you truly want to do things right, you need to start slow and work your way up a little bit each week.
As your endurance begins to develop and you can run longer distances and have better speed, you can begin to think about running some of the smaller races. This can give you an idea of how your 10K schedule needs to be tweaked.
You will also gain valuable information from other runners if you attempt the smaller 5K Training runs. In the beginning, run because it is fun to see if you can finish the race. As you progress, you can start running some of the harder races. Always you will have on your mind the 10K race that you have set as your goal.
Many people take their 10K schedule with them until they are sure that they have memorized what to do. Even if you live in a small town, you will be surprised that there probably are races that you can do before you have to look at larger cities for races.
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