Learning about Steps for Running a 10K

Posted on December 8, 2008 in Fitness by admin

10K Running is becoming very popular. Learn about some good
steps to running a 10K.

Jogging is a sport that many people do all the time and
never want to go further than jogging. Others create a space to run races and
10K running is interesting and fun.

 

When you are thinking about 10K running you will need to
concentrate on your running. A beginner will have the starting places while an
intermediate or advanced runner will concentrate on proving what they have
already built.

 

You will find that a great idea is to set up 3-4 runs each
week so you can get to your 10K running faster. Here are some ways to do it:

 

The first run

If you have been jogging up until this time and you want to
move forward, the best way to do this is to start with short runs. You will
start with a warm up then do 30 minutes of running. The best way to do the 30
minutes is to start out with 10 minutes of running and then do a harder pace at
2 minutes. This should be a pace that is a little challenging but not
uncomfortable. Next, do 3 minutes of easy running.

 

This type of program is called interval training and has
helped more people who want to do the 10K running prepare for it easily. Repeat
the 2 minutes and 3 minutes. If you are attempting to lose a little weight
before your competition this will also be effective for that process. Don’t
forget to do your cool down.

 

The second run

Now it’s time to step your running up a notch if you want to
move towards 10K running. Start with a warm up and then run for 35-45 minutes.
Run normally because this is going to be the run that you use for maintenance.
Next you will want to cool down when finished.

 

This is important to run this for about eight weeks or so in
order to get into the habit of running this time. You will need to be able to
run it consistently in order to move towards your 10K running.

 

The third run

Now is the time to move your running up to 60 minutes by
five minute increments. What you are building to is to be able to run 60
minutes easily. Your 10K running will depend on your ability to pace yourself
within the miles you need. This will also help you build your endurance so that
the shorter runs are easier and the longer ones will be attainable.

 

The fourth run

At this point you want to learn how to pace yourself within
the hour. Start out running only in one direction for the first 10 minutes and
then turn around and attempt to run a little faster on the way back. What you
want to do at this stage is practice speed so the 10K running will be easier.

 

Once you have these four runs accomplished it’s time to add
cross training with activities like bicycling , roller bladeing or strength
training. Any of these activities will give you the move towards 10K running
that you want.

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