Ingredients Of The Best 10k Running Program

Want to run your first or your fastest 10k? Then you need to know the ingredients of the best 10k running program.

Many beginners and intermediate runners aim for a 10k race for different reasons. Most want to try it out since it is an attainable goal and the training involved should not be as hard or as time consuming as a half marathon or a full marathon. Some could already have been able to finish on a 5k run and want to challenge themselves for a longer distance and some are planning to do a marathon or half marathon but want to try a shorter distance first.

Whatever your reason could be, you need to know that there is a lot of effort you need to invest to enable your body to finish a 10k run. This is why you need to follow the best 10k running program you can find so that will be able to prepare your body for a very strenuous physical activity.

Whether you want to run your first or your fastest 10k the type of preparation is the same. When you are training for your fastest 10k you might run longer and faster, but the type of runs you do are comparable to when you are training for your first 10k and you just want to make it across the line.

A 10k running program should consist of long runs and easy runs, tempo runs and interval runs. In addition to that you can cross train via stretching and strengthening like yoga or pilates or do other cross training activities like swimming and cycling.

The optimal preparation time for a 10k is dependent on your starting point. When you have been running for a longer period of time, then you can do 10k specific training in a matter of 8 to 12 weeks. When you are just starting out, then it is better to first get to a point where you are able to run 20-30 minutes non-stop and then do a beginners 10k running program.

Before you even start your program make sure that you do not have any kind of a major health problem. You should be in good shape and you should have been done some jogging or walking in the past month or so. If running a short amount of distance creates so much of a problem for you then you should do a run/walk running program first before you consider running a 10k distance.

The core of your training should be the long run and easy runs, the long run for beginners should build up to at least 8k, for the more advanced it can be a lot further. Even as much as 25k-30k if you are an elite runner. Another important part of your 10k running program is tempo running. Tempo running is just that little bit faster than easy running. It helps boost your lactic acid threshold which ensures that you can run faster without lactic acid building up in your muscles.

Even faster than tempo running is interval running, the third major component of your 10k running program. Your intervals can be of any length between roughly 400m and a mile. In between the intervals you can jog a few minutes. Many runners find it beneficial to run different lengths of intervals in different sessions. Don't get stuck in always doing 800m intervals. You'll get really good at those, but what's the point when you need to be able to cover 10k? Vary the lengths of your intervals to train your body to get used to running different distances at different speeds.

A good 10k running program should give you ample amount of time to rest since it is important to enable your running muscles to regenerate and get better. When properly rested, your muscles will gain more and more strength as you progress on your training.
Rest can be active rest such as walking. Walking is often overlooked by a lot of runners preparing for a 10k race. It can also be incorporated in your program since it will let you continue your training without tiring you much. Walking or other activities like swimming, cycling, pilates, weights etc. help you train your body without putting too much pressure on the muscles used for running.

Although cross training is often neglected by runners as it takes the focus away from running, it is beneficial to build the other muscles in your body as well. To take myself as an example, I find that running is quite tough on my lower back. My lower back is a weak spot in my body, I have had troubles with it when I was growing up. Even when I get a cold or get sick the first thing I feel is that my back aches. For me core exercises are an important part of my running program. All exercise is good and it all helps in getting you fitter, leaner and faster.

The above contains the core ingredients of your 10k running program. Use them all so you get optimally prepared for your first or fastest 10k!