many runners start by entering a 5k, then shift upwards to the 10k (10,000 meters, or 6.2 miles) en route to a marathon. or they begin at the half and full marathon distances and look downward, realizing they can improve their speed and race more frequently at shorter distances, often in smaller races. unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks. if this is your first 10k race, or race at any distance, pick the novice program. if you are looking for more of a training challenge, move up to intermediate. see the links to programs at various levels, below.
for eight weeks leading up to the 10k race of your choice, i will send you daily emails telling you how to train. make sure you are set to run your fastest for this increasingly popular distance. this program has been designed for new runners looking for a training program to prepare them for a 10k race. or for experienced runners,… this is the intermediate 10k training program, for runners who want to improve their performances. you should be running… this 10k training program is for advanced runners, those individuals who compete regularly in races up to 10k or beyond and who want to… this program is designed for those training to walk a 10k, or 6.2 mile, race. by submitting your email address, you are consenting to receive communications from halhigdon.com.
10k races are fun to run and easy to train for. unlike marathons, you don’t need to spend 18 weeks training specifically for three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles. you can vary your pace slightly to maintain interest during these build-up weeks, but save the real speed work for the final eight-week focus. many people who are new to running start with a run/walk 10k training schedule, alternating running on this day, especially, wear your shoes, socks, and race outfit you plan to use during the 10k., 10k running plan for beginners, 10k running plan for beginners, 10k training plan intermediate, 10k training plan advanced, 5k to 10k running plan pdf.
5k/10k training schedules. don’t wait to take walk breaks. be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. every other day you can cross-train instead of walking. stay conversational on all of your exercise sessions. learn the running workouts. speed runs. building strength through speed training is vital. you the intermediate 10k run program is a step up in mileage and intensity from the beginner 10k run program and , 10k training plan 8 weeks, 10k training plan 4 weeks, 10k running plan for beginners pdf, 10k training plan 6 weeks
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