How to Train For Your First 10K Run

Training for the 10K?

For many beginning runners, the idea of running ten kilometers (approximately six miles) is quite intimidating. Their half-mile laps or ten-minute runs on the treadmill seem challenging and exhausting enough; how on earth can someone expect to sustain that kind of energy for forty-five to sixty minutes?

Believe it or not, it’s possible. In this article you’ll find some clear beginner’s tips for training for your first 10K – even if you start at a whopping total of zero kilometers run so far.

First, buy a calendar. It will only set you back a few bucks, but a good calendar is something you can post up on your refrigerator and plan out your training schedule. Not only is it good to be organized, but it’s great to be reminded of what you’re doing – people on a diet will also notice that the refrigerator is telling them to run, not to eat that last brownie.

One your calendar, you’ll want to write up a fairly cautionary but still challenging training schedule. Aim for at least four days a week of running, with an off day or two and some cross-training days where you try something else (like swimming) for a day. Set goals for these days – you can either do minutes, or length, or both. It’s best to go easy on yourself at first so that you can work on being consistent, not great.

Also, set a date for running your 10K run, whether you have a race to attend or not. If you have a race to attend, use that as your goal, or even the week before as long as it doesn’t push up your training schedule ahead of time. If you don’t plan on racing competitively, set your own goal and treat it like your own personal race.

Next, you’ll want to keep this training schedule posted up so that you can check them off. Remember, consistency is what you’re aiming after, not being a 10K runner off the bat. Check off every day you’ve run and if you planned a “rest” on Wednesday and you rested, check that off too.

When should you do your workouts? As quickly as possible. If you do them in the morning, you won’t have to wrestle with the constant rationalizations and training program changes that come with procrastination. Instead, work on being consistent, getting your runs and exercises out of the way as early as possible, and staying on track. You’ll be running that 10K before you know it.

As for nutrition, make sure to stick to a moderate plan with plenty of whole grains like cereal. Stock your refrigerator with these items so that you’re not tempted to cheat.

Photo Credits: Foto43

Originally posted 2009-05-22 05:37:27.

This post involves: