What would be a good training schedule for a 10k race?

In: Road Running, Marathon

Answers.com > Wiki Answers > Categories > Sports > Track and Field > Road Running > What would be a good training schedule for a 10k race?
Answer:

Training schedule for a 10k race

Advice from a Boston Marathon trainer


Answering as someone who used to run cross country in high school, and have talked with someone who is training for the Boston Marathon:

A good way to train is three runs a week, alternating short runs with long ones, basically like doing a 1-3 mile run one of the days, then a 3 (or 4 or 5, increasing slowly as your body allows) mile run the next.

Kinda like this:
  • Monday: 2 mile run
  • Wednesday: 3 mile run
  • Friday: 1.5 mile run (maybe because you're still a little sore)
  • Monday: 3.5 mile run
  • Wednesday: 2 mile run
  • Friday: 4 mile run
  • Monday: 2 mile run
  • Wednesday: 5 mile run
  • Friday: 2 mile run
  • ...etc

Increasing the long-run days is tricky because you don't want to overdo it, and if your body is all warmed up it is easy to run farther than you should, only to discover once you get home and cool down that you over-did it.

Ideally you want to exceed the 6.2mi/10k distance in your maximum, so that the actual race isn't too stressful. Getting up to 8 miles on your long-days will give you a good way to manage the actual 10k race as far as pacing yourself strategically and managing terrain.

Stretching before and after is a must, as is drinking plenty of water and getting good sleep and eating well, but that is all pretty implicit.
This answer is closed to changes. This is done in rare cases when questions are being vandalized or answers have become debates. E-mail reopen @ answers.com (no spaces) if you would like it to be reopened.
First answer by ID1083075396. Last edit by ID1083075396. Question popularity: 4 [recommend question].
user-generated content

Can you answer these Road Running questions?

Relevant answers:

Related videos:

View more sports videos

Related Ads:

Related ads:

Sign in using:

Answers.com members:




Create account
Join using:

Join Answers.com:





Already a member?
Sign in
Why join?
Joining is free and easy. You can still be anonymous; just choose any username and password.

  • Get notified about updated answers
  • Follow your favorite categories
  • Get credit for your contributions
  • Customize your profile
  • Answer questions more easily
Not convinced? Read more.
Lost your password?

You may already have an Answers.com account.
Click here to connect your accounts.  
If you don't want to connect accounts, you can start a new one from scratch.
Minor details...


  

Connect your accounts...




Lost password?
Why do we need your email address?
We will use your email address to send you updates (if you request them) about questions you ask, answer or track, and to help you retrieve your password if you forget it.

Your email address will not be used for any other purpose without your permission.
Already have an Answers.com account? Connect your accounts!
By doing so, you include all of your history (contributions, messages, profile) from your Answers.com account in your Facebook account.

If you don't connect accounts, your new account will be starting from scratch.

Home

Welcome
Help center
Browse categories
Random question
Community forum