Run a Painless 10K Race
Running is hard. For an activity as mundane as putting one foot in front of the other, running is one of the most demanding athletic pursuits in the world. Still, the challenge of completing a road race is irresistible to many runners. A 10K measures 6.2 miles and is a very attainable goal for the recreational runner. With proper discipline and conditioning, a 10K can be run painlessly. An eight week training program is a good launch pad for a 10K run.
Instructions
Weeks 1 through 4
1. Start each week with strength training. On Mondays, work on push ups, sit ups, free weights and health club weight machines. Avoid building up bulky muscles by lifting lighter weights with more repetitions. Be sure to stretch all muscle groups as well. Your goal should be to have long, lean muscles that will propel you forward, not weigh you down.
2. On Tuesdays, run 2 to 2 1/2 miles for the first three weeks. By week four, increase your Tuesday run to 2 1/2 to 3 miles.
3. On Wednesdays, do a cardio workout. For 30 to 35 minutes get your heart rate up with an activity other than running. Cycling, swimming, aerobics and cross training equipment will keep your muscles. Working out different muscle groups will keep your body from becoming accustomed to the same repeated movements.
4. On Thursdays, take a 2-mile run. Follow it up with strength training. Your Thursday schedule will not change for the entire duration of the eight week training program. Once you finish your Thursday workout, congratulations! You've earned a day off. Take Friday for yourself.
5. On Saturdays during week one and week two, do a 40-minute cardio workout. During weeks three and four, up it to 50 minutes.
6. On Sunday of week one do a 3 mile run. Week two, do a 3 1/2 mile run. On weeks three and four, do a 4 mile run.
Weeks 5 through 8
7. Continue with stretching and strength training on Mondays as you did with weeks one through four.
8. On Tuesdays, run three miles for the rest of your training program.
9. On Wednesdays of weeks five and six, do a 40-minute cardio/cross training workout. At week seven, increase that time to 45 minutes. In week eight, the week of your 10k, drop this day down to 30 minutes. It's time to start conserving that energy for the big day.
10. Just like Thursdays past, it's a 2 mile run day plus strength training. Then, the most wonderful, glorious day of rest on Friday.
11. In weeks five, six and seven, each Saturday do a full hour of your choice of cardio. When week eight rolls around, you get another day of rest.
12. It's the final Sunday, it's time to race. Get out there and have fun. You've earned it.
Tags: strength training, eight week, training program, 40-minute cardio, cardio workout