Training for a 10K run

2012 saw me doing my first 10K run and it was awesome. So I trained for Madrid Rock n Roll 2012 10K race using this programme – I ran the race in 59min 45 sec – which I found on RunningMySpace blog.

My second 10K race was in the barrio of Tetuan where I ran in 52min in September. This programme defo helped and I also did Bikram Yoga.

Alas! The festive season of December – full of parties practically everyday of the week – saw me run San Silvestre de Vallecas in Madrid in a “good” 1hr 10min! No comment.

2013 started with Corricolari “Run for Haiti” where I did 5K IN 34min. I just did not have the legs to go on and attempt the 10K. So I remembered this unpublished blog and programme and you bet! I am back in training.

Next race in the last weekend of Feb i.e. 24th Feb. Doing the 10K.

 

THE 12 WEEK 10K TRAINING PROGRAM by RunningMySpace blog

Week 1
• Run 5K starting my day on a Monday
• Tuesday Rest and Walk for 45min.
• Wednesday 4K run
• Thursday Rest and Walk for 45min.
• Friday an easy 2K
• Saturday rest
• Sunday is the long run 5.5K

Week 2
• Rest on Monday as Sunday was a long run.
• Tuesday Walk for 45min.
• Wednesday 4K run
• Thursday Rest and Walk for 45min.
• Friday an easy 2K or walk for 45min.
• Saturday rest
• Sunday is the long run 6K

Week 3
•Cross-train on Monday.
• Tuesday Walk for 45min.
• Wednesday 4K run
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
• Saturday rest
• Sunday is the long run 6.5K

Week 4: Same routine as week 3 with Sunday’s run of 6.5Km
Week 5: Repeat week 4 routine with Thursday’s Walk for 1hour and Sunday run a 7Km distance
Week 6: Week 5 routine with Friday running an easy 3K and Sunday is the long run 7.5Km
Week 7: Week 6 plan with  Wednesday run of 5K and Sundays long run increased to 8Km
Week 8: Repeat week 7 routine
Week 9: Increase Wednesday run to 5.5km and Sundays run to 8.5km
Week 10: Do week 9 programme and increase Sunday run to 9Km
Week 11: Same as week 10 and increase Sunday run to 9.5km
Week 12: Repeat week 11 and Sunday being race day TA-DA!! Run the 10Km.

Important Things to note:

1. You can change your days around to suit your schedule. For example if you want to start your training program week on a Sunday and end it on a Saturday it is perfectly fine.

2. On your rest days, pay attention to the way your body is feeling. If you are not able to cross-train, strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your body time to heal. Do not forget to stretch before and after!

 

3. On the walk days make sure your walk is leisurely.

4. The long runs on Sunday should be slow…Map your run before you go out and train running without a watch. -Not knowing your pace will make the run more enjoyable knowing that you can go slow…

5. The two other running training days of the week, mix them up – run hills, a tempo runs, speed drills. Alternate weeks, example do not do hills two weeks in a row.

6. The week of the race, train gently and relax.

7. Go to where the race is and get familiar with it by walking and/ running it.

 

8. Figure out what you are going to wear for the 10k

 

9. Go over the 10K race in your head before hand.

10. Ask yourself pertinent questions about the 10K race. Example: When are going to speed up? How do I want to start? Are you going to walk some of the race or run/walk? If you trained with a friend are you going to run the whole race with your friend?

 

11. Have a blast running your 10K and rest the next week with no running!

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