The 10K race is pretty famous amongst new racers, who have already concluded a 5K race and now want to prepare themselves further. It doesn’t mean that they are thinking that they are geared up for larger distances like a half marathon. After successfully finishing a 5K, and thinking how to train for a 10K? It is quite demanding yet feasible. If we see the liking, 10K is trendy with the more experienced racers who love to exploit it as a “heat up” for longer distance objectives or willing to sustain their fitness and stamina levels or who wish to prepare for and constantly get better at this distance. How to train for a 10K? The answer is there are various techniques to get trained for a 10K, depending on your preliminary robustness and stamina levels, and, of course earlier distances successfully covered. You can get prepared for a 10K in as early as two to four weeks, but incase , if you are a beginner, then it is advisable that you should buildup your distance in a minimum of eight weeks. If, you are an absolute newbie and just started in long distance running or walking, then, possibly you need ten to twelve weeks to achieve the 10K milestone.
Weight, Stretching and Cardio
Mainly eight weeks training or coaching program will presume that you can already contentedly run or walk at least two to three miles, and, you are walking or running at least three to four times a week. You start off your week with a painless two miles, and, a longer weekend will perhaps include some good speed and hilly work integrated as the week moves ahead. When, you are on training, it is essential for you to take proper rest as well. It will help your body recover promptly and avoid from having any injury. After that, start training, it is recommended to cross train with any other activity like swimming. It will help your body get a break from the recurrence of walking or running. Going for less impact workout on your joints and muscles, but remain continue your cardiovascular training. A lot of runners overlook muscle training, which is a strong foundation for arms and legs that help you to make stronger on the track. Hence, don’t disregard to integrate some weight exercises into your daily routine. Always broaden the main muscle groups after completing training schedule and grip static stretches for a minimum of forty seconds – don’t rebound.
THE REAL THING
A treadmill is a good surrogate alternative. Just keep in mind that this is the secondary option, when outdoor running or walking is not possible. Always spend in a high-quality pairs of shoe, appropriate for your foot style and ensure that you have busted them well ahead of race day or else you may get yourself in some pain. One more handy piece of gear is a GPS timepiece to testimony your distance and speed, while running or walking outdoors. Nutritionally you don’t really require eating too much, more than you would usually. But make sure you are eating the correct meals, and, your meal should be lofty in comprehensive carbohydrates for power and protein for muscles repair. And, stay well hydrated is quite important as well. After studying how to train for a 10K, you need to stick to your plan, then you will discover that a 10K run is cool and controllable.