10 Kilometers is one of the best distances for runners who are just starting out to aim for as a higher level of performance. It allows them to train for longer distances if they are planning on trying out long distance running in the future like a half marathon, or they can just maintain running that distance for an excellent exercise and great health benefits.
If you are just starting out in running you should never go ahead and try hitting the 10k mark right away or join an event for a 10k run. You might injure yourself if you try to do that because your muscles are still not in the right condition. You need to find the right 10k training program to use.
There are many training programs that are available and most of them can be accessed through the Internet. The problem is identifying the right plan that can help a beginner to develop his body to attain the right level of conditioning to be able to run for 10 kilometers straight. Here is a 10k training program that beginners might like to try:
1. This is an 8 week program that is recommended for those with a little running background. A little background in this case means that you can handle running for 2 miles already.
2. Before you start using this training program you need to have a physical and medical check up to make sure that you can handle the difficulties presented by this training program. Remember to a proper warm up before and after each training session. This is to ensure that your muscles are properly conditioned and keep you away from injuries.
Monday, Friday- These two days are to be your days of rest. Resting is very critical in the success of your program. As you know it is during rest periods that the muscles in our body start repairing and rebuilding. If you do not give them enough rest they cannot cope with the intense exercise that you are going to be putting on them.
Tuesday, Thursday- Do some moderate running during these two days. If you feel that you can handle it you can increase your pace towards the end of your training session. This is foundational running. Slow and steady is the key for these runs.
Saturday- This should be the day for running long distances. You can figure out the distance that you have covered by using a modern running GPS watch that can measure distances or you can choose a route that has been measured and mapped out. A great tool online for this is MapMyRun.
Each week, you can increase your mileage by about 1 mile, so by the end of the 8 weeks of training you should easily be able to run 6 miles or 10kms.
Wednesday- This is your day for cross training. You can do some swimming, biking, or weight training. Don’t go berserk though.
Sunday- This day should be set aside for doing some light training like running and walking to allow some recovery to take place. Remember to take things easy during this day.
This training program is flexible. You can switch the routines so it can fit your daily schedule but remember to keep the same combinations. You need to keep doing this for a period of 8 weeks before the 10k running event that you have joined. If you follow this plan you should be in great condition to compete on the day of the race.