Congratulation, you have decided to bring it up a notch and run your first 10K. You might be wondering where you are going to start and what you need to do. Below is a fun, 8 week training plan that will help you prepare for a successful, stress free race. In anticipation of Preachtree Road Race, we will be offering an expanded edition of this training plan starting on May 1st. The expanded program will include 8 weeks of cross training workouts, stretching guide, and a meal plan.
10K or 6.2 miles is a fun distance to run. You have successfully graduated up from 5K and moved on to the next level. It is easier and takes less time to prepare for than a half marathon, with manageable training hours, and you can still go out dancing after the race.
Before you start training for your 10K race, you should get a full workup from your doctor to make sure that you are healthy enough for this kind of activity. You should have a reasonably good level of physical fitness and should have done some sort of running / walking in the past. If you are new to running, I would suggest starting at a 5K level. There are plenty of programs and apps available to train you for your very first 5K race.
How This Program Works:
Cross Training (CT): Simply put cross training can be anything that isn’t running. It can be swimming, cycling, walking, and weight training or any other form of aerobic activity. However, recent research has shown that runners benefit more from weight training and exercises that builds underactive core muscles than from any other form of cross training. My recommendation is combining weight training and other forms of cardio for a complete, well rounded workout.
For example, you could do 15 minutes of intervals on a stationary bike at the beginning of your workout, 20 minutes of weight training, 15 minutes of intervals on a stationary bike, and 5 minutes of stretching as your cross training.
For a list of cross training workouts, check back on May 1st for an expanded 10 K prep guide.
Running: This part is fairly simple – go run. It is preferable to train on the same surface as the race, so go outside and hit the pavement (or a trail if you are doing a trail run). If the weather doesn’t allow you to do so, set your treadmill incline to 1.5 -2.0 for your running workouts.
You should be able to run at a comfortable pace that allows you to carry on a conversation. If you find yourself unable to talk, or only talk in short phrases, you are running too fast.
Rest: Rest is extremely important. On rest days you should take it easy, give your muscles a chance to recover and rebuild.
Long Run: This is the longest run of the week. Typically a long run is done at a slow pace.
Walking: Walking is so underrated! In this 8 week training plan, I have a walk scheduled for Friday (the day before your long run). A walk will keep your muscles active with less stress. It is a great way to recuperate from the week of training before your long run. Feel free to walk at any point during your runs too! No one cares if you run the whole race (unless that is your goal). If you are tired and you know you can’t push through, walk!
Below is an 8 weeks training schedule. Feel free to modify it to fit your life, this is merely a guide to help you get started. If you would like a personalized, custom training guide, don’t hesitate to contact me. I would be honored to help you reach your 10 K training goals.
8 Week 10K Training Schedule:
|1||CT||1 M||CT||1 M||Walk||2 M||Rest|
|2||CT||1.5 M||CT||1.5 M||Walk||3 M||Rest|
|3||CT||2 M||CT||2 M||Walk||4 M||Rest|
|4||CT||2.5 M||CT||2.5 M||Walk||5 M||Rest|
|5||CT||1.5 M||CT||1.5 M||Walk||3 M||Rest|
|6||CT||3 M||CT||3 M||Walk||6 M||Rest|
|7||CT||3.5 M||CT||3.5 M||Walk||7 M||Rest|
|8||CT||3 M||EZ CT||Stretch||Walk||RACE||Rest|
Diet is extremely important when prepping for a race. You don’t want to get to the start line and realize that you are 10 pounds heavier than when you started your training. You also need to eat for your goals. That means eating strategically to optimize your performance.
Eating whole grains and complex carbohydrates will help you maintain steady energy in your workouts as well as on race day. Protein will help with recovery and building up muscles necessary for a successful run. Proper water intake is essential to keep your body functioning properly.
Going on a low calorie, low carb diet is not the best choice when running a 10 K is the goal. You need to be eating smarter, not less. Try swapping out processed foods for whole foods, decrease your fat intake, and make sure that every meal is well balanced. That means that you should eat a complete lean protein (such as chicken, fish, eggs, or lean red meat) and complex carbohydrates (whole grains, squash varieties, sweet potatoes, and cruciferous veggies) with every meal. The longer the distance, the higher amount of carbs you will need in your diet.
The jury is still out on the optimal amount of carbohydrates that a distance athlete needs to ingest to optimize their performance. For more details on nutrition, meal planning, and a sample menu check back on May 1st for our extended edition of the 10 K training plan.