Training for a 10K can be achieved with three to four training sessions a week. Ensure that you factor in rest time in between these days to allow your muscles time to repair and recover. In the last 3 weeks of training before a race, your runs will begin to taper. Integrating a different form of cardio workout into your training plan is not only a great way to keep your training plan interesting and fun but will also give your leg muscles time to recover.
A minute Pilates or yoga class once a week is also a good form of cross-training in preparing for your first 10K, giving your body a good stretch and increasing strength in your core. Our best advice is to find a form of cross-training that you really enjoy to help break up your running week. Stretching your quads, glutes, hip flexors, calves and hamstrings, before and after your run, will help you stay injury-free and will increase your flexibility in the process. I'd only ever run 10km before and only done that twice.
But I did it. Three days later I wanted to squeeze in a run because I knew my plans wouldn't allow to time until the weekend so I set out to run 5km. I was exhausted at the end! I barely got to the "finish"! The thought of running another 8km like I'd done a few days previously seemed ridiculous, I was knackered!
The point of all this rambling is I personally believe that once you get to the stage where you can run for around 30 minutes none stop, you're fit enough to run further. It's all in the mind. Set out to run 10km and I bet its the same, take it steady and pace yourself from the off and you'll run 10km! For those asking about the progression from 5km to 10km - I bet you can already do it.
Trust your Couch to 5k achievement, trust your fitness, trust your body and trust in your ability. I'm convinced you're already there!
I think you're absolutely right about mental attitude being a main factor - if you think something's going to be difficult it will be, if you think it'll be easy, you'll be right!
And not just running! Be interesting to hear what the others think. I'm recovering from runner's knee, am now hitting 5K every run quite easily but the treadmill is both easier on the knees and about 8 minutes faster than woodland tracks. I wouldn't like to just go out and go for 10K in case my knees fell off Try it - I use the 'mill during the winter and outdoors in the better weather. I find outdoors MUCH easier than the treadmill. I know that's the opposite to what you normally hear, but it's certainly my experience.
Also, woodland is generally quite soft - softer than my cushioned treadmill, so you might be surprised on that score too. Give it a go - you've nothing to lose? My last woodland 5K last week took me 43 mins and afterwards I felt my knees for a day or two. Which may or may not have something to do with the fact that I didn't stretch as carefully as I do at the gym; people watching you can be a great incentive Today on the treadmill I did 5K in 35 minutes.
Neither time is my best time but within 2 minutes. The woods are soft, but the track has stones too, you go up and down all the time as well. And yes, it's more interesting and much nicer than indoors, but definitely harder on my knees. I'm sure my condition would allow me to run a lot further, but I just don't know about my knees so I'll probably stick to slow and steady!
Absolutely right! I was told that if you can run 6km, your cardiovascular system is ready for anything. You can run for any distance up until you run out of energy stores, and as long as you have the motivation to keep putting one foot in font of the other! The final day of the 5x50 Challenge, I celebrated by trying to do a half marathon distance.
No preparation other than being comfortable at 5k. I expected to walk half the distance but ran the whole thing in a little over 2 hours including stops for photos. I also went out and did just that, I had run through some of the warm downs so I only just got to 5k in the last few runs before graduation, then on the weekend following graduation I ran for 10k - kind of by accident though. I had only intended to run 5k - and my route is an straight canal towpath run, so I have to turn around at some point, but when I got to 2.
Then at 4k I still hadn't turned back. I had already decided that I would stop at 5k because I was still listening to the W9 podcast, and would probably end up walking back - so stopped to put on some new music and thought sod it I ran another 1. Although it all felt amazingly good at the time I did suffer after with sore shins, but just put that down to having done double the distance.
So now that I have convinced my brain that I can do 10k, I'm now doing a 10k training program so that I can competently run for 10k on a regular basis without injury. I think it's a bit of both really, most of it is state of mind, but having being quite unfit for 20 years, I don't quite think that my body was physically ready for the leap up from 5k to 10k in just a few days.
Completely agree with all of that. If you can do 5 you can do 10, indeed I've done 17 without too much difficulty.
Well that is an interesting viewpoint and quite encouraging. I do believe a lot of it is your mind. Do you think this will get me a position to complete the London Marathon that I have place for - which still feels slightly surreal! Of course everyone is different and we can only base these things on our own experiences but like Oldned has said, you get into that rhythm and just seem to be able to keep going.
I know for me, about 1. But get past that stage and its all good. Great blog.. And I agree with a few caveats I found the leap to 10k an interesting one.
I do have a two minute walk every 30 to 40 minutes as I find it revives me and I can just keep going. I do think we should get to know our bodies as best we can so we know when we have pushed them to the limits and that includes our minds too as do much if thus is up there.
I also think regular varied exercise helps. I swim a mile at least twice a week and I know I'm using different muscles etc and that all adds to overall fitness. I run 5K in a little under 30 minutes 28 - 29 , which is fine. But I found that running with the podcasts I would get to the 30 minutes, and happily stop. Like I had been counting down to stop.
Conditioning myself to that defined end-point. When I ran a fun run at work the other week I did not have a podcast playing in my ear, as I would have to run over the 30 minutes the route was 6K. I just ran from the start to the end. Sounds obvious to say that, but what I mean is I ran until I knew I needed to stop. Did I feel any different, yes a little bit, but then I had just run in the afternoon not the morning, so it was a lot hotter.
I am a firm believer that you can run as far as your body will physically let you, but the first hurdle will always be a mental one. I haven't put this to the test yet, but I am thinking of trying a 7K defined run, and see how it goes. Great Post Ashton46, thank you. My PB in running 5K has been 32 minutes 2 Seconds, never done 5K under 30 minutes even though that is the aim. I was thinking that I would try to do 10K once I can run 5K under 30 minutes, but now I wonder whether I really should wait until I run 5K under 30 minutes.
Does it matter how long you take when you do 10K?? Should I have an aim to complete the 10K under a certain time. When I try to do my 5K under 30 minutes even though I could never do it I sure am tired when I complete it as I try to speed up at the end. Maybe I should do an easy pace of 5K first just to see how tired I would be when I finish it?? The first time I ran 10km, the time I referred to in my original post, I was running a minute 5km.
And I ran it in a few seconds under 61 minutes. Personally I don't see any harm in having a goal, but I wouldn't let it hold you back. The speed just seems to come with time no pun intended! I haven't followed any speed training as such, and in roughly 3 months I've gone from a 6 minute 10 second kilometre to a 5 minute 30 second kilometre on average , almost without noticing. It just seems to come. Finally, runners who strength train regularly are less likely to get injured, since strength training fixes muscular imbalances and makes muscles more resistant to the repetitive pounding of running.
Read more: How cross-training improves your running. Whether you are running a minute or minute 10K, proper pacing is key to running your best 10K. Starting out too fast can derail your goals and set you up for a miserable race.
A race strategy keeps you from getting caught up in the excitement of the race. You can follow a race strategy regardless of your goals and experience. Aim to run the first mile at a controlled effort, the middle 4 miles at a steady and hard effort, and the last mile and two-tenths as hard as you possibly can.
If you are trying to hit a certain pace, aim to run your goal pace to 10 seconds slower for the first mile, at your goal pace for the middle 4 miles, and as hard as you can to the finish line. If you are running the 10K to complete it, you can do some dynamic stretches such as leg swings and arm swings to warm up.
If you are racing for a time goal, treat the race as you would a hard workout and give yourself time to warm up before the race. You want to be ready to run fast! Jog at a very easy effort for miles and complete your normal drills and dynamic stretches. Jump to As said, running 5Ks and 10Ks can be just as challenging and rewarding if you just keep it interesting and spice up your training with, for example, tempo runs and interval training.
Or give it a thumbs up! I like this article You liked this article Thanks! Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals.
Please consult your physician before starting a new fitness program. Whether you're a first-timer or an ambitious PB chaser, these tips from a pro coach will help you achieve your goal and cross that finish line. Three popular outdoor sports — hiking, trail running and mountain biking — unpacked with the benefits, problems and how they complement each other. Have you thought about enhancing your mental fitness? Discover the physical and psychological benefits of regularly going for a run.
Is mindful running all about taking it easy or can it help you run faster?
0コメント