The Beginners Guide To 10K Running: by Jay Cardiello CSCS
Here are some tips that you need to consider while training:
1. Change your running shoes every 500 miles or 5 months.
2. Rotate your sneakers: buy two to three pairs.
3. Running shoes are only made for running. So, only wear them when you train.
4. half your body weight in ounces of water a day.
5. Take your time.
6. Take and ice bath, cold bath or ice massage after every workout. Even, if you are not injured. Cause your legs are injured and when don’t even realize it.
7. Change your shoe insoles every other month.
8. Dynamic Warm-up before you run: running drills (much like we do in class: for 5 minutes. And, static stretching: holding each stretch for 20 seconds or more after your complete your run).
9. Save your back by stretching your hamstring, as well as strengthening them.
10. Sleep: no less than 6 hours and no more than 8 a night.
11. If you’re sick, do not train!
12. Ice your back after each run.
13. Run on the tred mill when it’s cold outside. Also, you will run easier on the tred mill, because it is less of an impact on the body.
14. Don’t train through pain.
15. Incorporate hill running and incline running.
16. Form is what counts. So, stay relaxed.
17. Log every run: emotions, feelings, good or bad run, nutrition, etc…
18. You have to lift weights!
19. Stick to the plan and don’t over train.
20. Set a goal each week.
This is your 10-week plan:
10-Week 10k Training Schedule
Week 1:
Monday – Run/Walk 15 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 15 minutes, Friday – Off, Saturday – Run/Walk 30 minutes, Sunday – Off
Week 2:
Monday – Run/Walk 20 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 20 minutes, Friday – Off, Saturday – Run/Walk 35 minutes, Sunday – Off
Week 3:
Monday – Run/Walk 25 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 25 minutes, Friday – Off, Saturday – Run 30 minutes, Sunday – Off
Week 4:
Monday – Run 25 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 30 minutes, Friday – Off, Saturday – Run 3 miles, Sunday – Off
Week 5:
Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 45 minutes, Sunday – Off
Week 6:
Monday – Run 40 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 40 minutes, Friday – Off, Saturday – Run 4 miles, Sunday – Off
Week 7:
Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 60 minutes, Sunday – Off
Week 8:
Monday – Run 3 miles, Tuesday – Run 50 minutes, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 70 minutes, Sunday – Off
Week 9:
Monday – Run 20 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 20 minutes, Friday – Off, Saturday – Run 75 minutes, Sunday – Off
Week 10:
Monday – Run 20 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Light 20 minute jog, Friday – Off, Saturday – Race Day, Sunday – Off
