How to Prepare for a 10K Race

Train to prevent injuries on the day of the big race! Always remember to stretch prior to running and after running.

Instructions

Difficulty: Easy

Things You’ll Need:

• A pair of good running shoes and the mind and heart to push yourself to go the extra mile. Just think about how the run will get you in tip top shape. Running is all in the mind.

1. Break your training out into at least six weeks.
2. Run at least one mile on the first day of your training. One mile is equivalent to four laps around the track, or 20 blocks to a mile in a city.
3. Try to add an additional lap for the next few days.
4. On the fourth day, forget about the distance and focus on your speed. Work on a few sprint sets. Try to break your comfort zone; otherwise, you will not see any improvement.
5. Day 5, rest your body.
6. Your goal is to run up to two miles the following week. Add some hills. If you cannot run up the hill on your first attempt, do not stop. Walk up the hill. Next time, run it slowly and then push yourself to run up the hill like a professional.
7. Don't be afraid to change your routine. You will want to eventually work yourself up to running 7.46 miles to equate to 10K. You will be ready before you know it!
8. Rotate your sessions to prevent from getting bored. And remember, go at your own pace. The important thing is that you are excercising and maintaining a healthy heart.

Tips & Warnings

• Change running sneakers every 500 miles for best effect.
• Eat a lot of carbohydrates while in training.
• Have pasta the night before the race.
• Have a banana before your run, or some form of potassium.
• Change your running pattern. Run on a trail, track, street.
• Do not forget to breath in and out in a rhythm that works for you.
• If you feel any pain, stop running.
• Stretch! Stretch! Stretch!