Best 10k Training Schedules

When compared to a half and full marathon, 10k, may not sound like much, but it’s still about a six-mile run. You need to make sure your body is ready to take one on before attempting it, so a good 10k training schedule is recommended.

There are many training schedules and tips available on the internet and you need to choose one that fits your fitness level. The schedule also needs to be compatible with your work hours and general lifestyle as many of them last at least eight weeks. The training will also be more serious if you’re running a race as opposed to running the 10k for pleasure or charity.

If you are running a race, speed is essential in the training regimen. You will want to try some cross training exercises as they will allow your joints and running muscles a bit of a rest, while you work on your cardio. This includes biking, swimming, and an elliptical trainer.

Try some tempo runs to help you build your anaerobic limits. Run five to 10 minutes at an easy pace then run 15 to 20 minutes close to your 10k pace. You should then end it off with five to 10 minutes of cooling down. Make sure your 10k pace is hard. But comfortable.

After a warm-up, you may want to run about 400 metres or a lap around the track, and then recover by jogging or walking the same distance. So if a 10k training schedule says four times 400. That could be four hard laps with a recovery lap in between each one.

A good 10k training schedule should also include rest as it’s an imperative part of preparation. It’s important to let your body recover to help prevent injuries. The muscles will be allowed to build and repair themselves on the days you don’t work out.