Traing For A 10k

            Running a 10k can be a great challenge for a seasoned runner or any person who is in fairly good physical condition and wants to push themselves the be even better.  The draw of the 10k is that you have a specific goal, a specific date to reach that goal, and in a generally non competitive sport, you can measure your abilities among other like minded athletes.  Running can be an exhilarating sport and if done properly, can have numerous benefits for every athlete.  When you set out to run a 10k, you will need to decide on a training plan.  This is different for everyone, but several aspects will be universal.

            The first thing you need to do when planning for a 10k is assess your current physical condition.  Runners from every fitness level decide to do 10k’s.  You need to find out where you are beginning so you can plan your journey.  As with any sport, it is a good idea to meet with your doctor beforehand and get a physical.  They can clear you for the physical duress that you will endure during training.  Once you have spoke to a physician, decide on a training schedule.  You may have to start out with two or three days a week depending on your current fitness level.  Ideally, you should be training 4-5 days a week, with a day off in between for your body to rest.  Over training is one of the biggest dangers that you will face.  It is so important to allow your muscles to rest and regenerate in between training sessions.  If you dont, you may get injured.

            There are numerous ways to train.  A quick search on the internet will garner several options for training programs.  Most of these will include interval training.  You will start out doing running and walking drills and slowly increase to your time running and your speed as you practice.  You may get to the point where you can run the entire 10k or you may walk part of it and switch off.  If this is your first 10k, your goal should be to finish and do your best.  If you cant run the whole thing, that just gives you something to shoot for next time.  As part of your training, you will run on flat land, but you should also include hills to increase your strength and stamina. 

            Training for your first 10k can be extremely exciting.  With some prep work ahead of time and some diligence, you will have a wonderful first race!

Sydney Garrison is an avid cyclist and sports enthusiast. She is also a partner in an online bike rack store. http://www.bikecarrierdirect.com