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Please be safe, consult with your
physician before beginning any
new fitness plan.
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.
If you’re a beginner, your 10-K goal is about increasing your distance. You want to finish and run the whole thing. You will need basic aerobic strength and endurance.
Most of your running will be at a steady, moderate pace. However, there will be some work to increase speed as you move toward intermediate level running. Tempo runs will be included in your program. Warm up 5 - 10 minutes, get into a steady pace, 20-30 seconds slower than 5K pace, for 15-20 minutes. Make sure to cool down with easy running. The other thing you will be doing is incorporating hilly courses into you schedule. At least once per week run a hilly course. This will build leg strength, improve stride length and push off.
|1||Rest||20 min Tempo||3-4 miles Hills||Rest||EZ 3-4 miles||5 miles||Rest|
|2||Rest||25 min Tempo||3-4 miles Hills||Rest||EZ 3-4 miles||5.5 miles||Rest|
|3||Rest||25 min Tempo||3-4 miles Hills||Rest||EZ 3-4 miles||6 miles||Rest|
|4||Rest||30 min Tempo||3-4 miles Hills||Rest||EZ 3-4 miles||6.5 miles||Rest|
|5||Rest||30 min Tempo||3-4 miles Hills||Rest||EZ 3-4 miles||6.5 miles||Rest|
|6||Rest||3 miles||Rest||2-3 miles||Rest||2 miles||Race!|
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Race Day Tips:
Eat a light breakfast and drink some water or sports drink. Arrive early so that you can pick up your number and use the bathroom etc. Do a little warmup walking and jogging, sip some water, stretch a bit, and make your way to the start. Find a spot not too close to the front of the starting line, so that you are able to start slow. It’s easy to get excited and run too fast during the first mile. You are here to complete the race, pace yourself to finish. Have fun!