ARTICLES, TIPS, TRAINING & GENERAL ADVICE

10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running: strength, stamina, speed. Feel free to modify the schedule if you aren’t able to run that day. The goal is to increase mileage to build more endurance.

Click on the links below to determine which training plan is right for you.

• Beginning  As a beginning runner training for a 10K, you’re a notch above novice. You’ve been running at least six months and maybe have done a few fun runs. You run three to five miles three or four days a week. Now you want to challenge youself with a distance race.
• Intermediate  As an intermediate runner, you’ve been running a year or more, done some 5-Ks, maybe even a 10-K. You feel like you are capable of running faster.  You have been running regularly for a least a year.  You normally run 3-4 days per week, and log in 15-25 miles per week.  You’ve run a few races and now your goal is to improve your time.
• Advanced  As an advanced runner, you have a running base of a few years of running.  You are not new to speed work.  You typically run 4-6 days a week and log in 30-60 miles per week.  You have experience racing and would like to set a new personal best in the 10K.  You are willing to work hard to acheive your goal.