How to Train for a 10K Race

Running is one of the best exercises by which to improve physical fitness and cardiovascular health. Runners typically have less body fat and better fitness levels than non-runners. If you are looking to improve your physical fitness, running might just be the exercise you are looking for. If you desire a competitive aspect to your fitness routine, running a 10K race is a great place to start both for fitness and competition.

Instructions

1. Start off with a walking routine. If you are not a regular runner, don't feel as though you even have to start off running. A good walking routine, which builds up to a speed walking routine, will help build your muscular strength and your cardiovascular health, giving you a good base for your eventual running routine.

2. Build up to to a run/walk routine. Once you feel comfortable with your walking routine (enough so that you could carry on a comfortable conversation without feeling out of breath), you can kick your routine up a notch. Start off with 2 minutes of running followed by 1 minute of walking. Do this for 20 to 30 minutes, three to four times per week.

3. Run for longer stretches of time. Once you feel comfortable with a 2-minute run, gradually add 2 minutes to each run section each week. In other words, if you are running for 2 minutes and walking for 1, bump that up to running for 4 minutes and walking for 1. Do this each week until you have built up the ability to run for 20 minutes at a time, without stopping. This should take approximately 10 to 12 weeks, depending on your fitness level. Those who are more fit may be able to progress more rapidly, while those who are less fit may take a little longer to build up to a 20-minute run.

4. Measure your runs with the 20-minute marker. Your goal at this point should be to increase your speed and endurance at the 20-minute marker. A good goal to strive for is 2 to 2 1/2 miles in a 20-minute period. Depending on your fitness level, this should take 2 to 4 weeks of running three times per week.

5. Begin adding time again. Once you have reached the goal to 2 to 2 1/2 miles in 20 minutes, you can begin adding more time onto your run. By now, you should have built up a solid base of fitness and cardiovascular health to carry you through to the next level. Initially, add 5 minutes to your run each week, followed by a week of trying to increase your speed within the newly added 5 minutes. In other words, you would add 5 minutes of time every other week.

6. Reach your goal. A 10K is approximately 6.4 miles. Once you have comfortably reached the point at which you can run a 10K once per week, sandwiched by two 5K stints, you are ready to race.

Tips & Warnings

• Choose good shoes. Arch support and proper lacing can make all the difference in comfort and foot health.

• Running stance should be slightly forward with hands loose (as though you are holding a roll of quarters loosely).

• A good balance of complex carbohydrates and proteins, and a proper level of vitamins and minerals in your diet, will help you in reaching your fitness goals.

• Always hydrate before and after a run.

• Always consult a doctor before starting a new fitness routine.