ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Format of training for 10k

Updated on April 28, 2011

The training for 10k is a very easy way to start running. It helps to reduce weight. In initial time, everyone feels some difficulties, but with the passage of time it becomes the habit, and you feel healthy. If somebody has not done before it is important to work out a realistic goal time. This is important not only in terms of your racing plan but also for correct training speeds.

The best way to establish 10km goal time would be to use previous race times as a goal, for example, using 5km race time, and you should prepare for a 10km time of about 2.1 times your 5km time. Training for 10k for anybody has decided his goal race time, then choose the training program that is closest to that goal. For example, if you believe that your goal time is 45 minutes for the 10k, then simply choose the 40 minute program and adjust some of the training speeds to meet your goal time.

Training for 10k without writing an individualized training program it is difficult to establish a weekly training program. This program provides key sessions and lets you structure the weekly key sessions into your working week. It is important that you have at least one easy day or day off between all hard days. Hard days are those days in which you complete the key sessions. We can schedule our training in a week like one week of training for 10k.



Sample Week

Monday runs 20 minimum continuously.

Tuesday run 1.5 miles

Wednesday run 2 miles

Thursday run 35 minimum

Friday run 2 miles

Saturday run 40 minimum

Sunday off

If you have already been running a little, then you can begin the 7-week schedule. If you are new to running, then the 10-week schedule is a safe program to get you started and prepares you for training for 10k. Don’t be afraid to start slowly. If you have decided to run then nobody can stop you. Practice makes a man perfect. You must be off in a whole week.

It will give a comfort level to your muscles. Then on next week you will feel very comfort for race. I recommend seeing a medical expert that can give you a clean bill of health before you start running program. After getting the OK from your doctor, the first thing to do is find a race you want to run, but when you’re embarking on a training program for the first time, it’s important that you are well enough to do the physical training. The Quality Run is concerned with real speed and can be done on level roads or paths. The Long Run is done at a steady pace after which one should be tired but not exhausted. I also suggest personal coaches are able to dedicate their daily lives to running. When completing a 10k race the perceived exertion you would expect to would be approximately a 7-8 out of 10. You can follow these tips for better training.    

Comments

    0 of 8192 characters used
    Post Comment

    • howcurecancer profile image

      Elena@LessIsHealthy 7 years ago

      I run, but I also dance .... I like it.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)