10K Training Schedule

10K Training Schedule For Beginners

The key points to consider for any 10k training schedule for a beginner is that it has to factor in a level of slow but constant progression. As a newbie, your goal should be to be able to run for one mile without stopping then building up over time to 6 miles. You know your current level of fitness, so if you struggle to do more than one hundred metres at the moment, then you're not going to manage this in just a few weeks time.

The key to any beginners 10k training schedule is to ensure that over the desired timeframe, the level of fitness for the runner is improved to a point where they can at least complete the 6.2 mile run without rest.

I always believe that the first 10k you do should just be about finishing, never mind the amount of time it takes. This can be something you work on in future races, but for starters, try to get around without having to rest and above all, try to enjoy the occasion.

After the first race you'll know whether it's something that you'll enjoy doing and want to spend more time developing or something that doesn't motivate you in any way at all.

It does tend to be that way, you'll either get the bug and want to do more and more or you'll hate every minute of it and your first race will definitely be your last.

The latter consensus tends to be most common when not enough training has been done prior to the race and the runner is unprepared for what lies ahead. This is another situation where a good 10k training schedule for a beginner is a big benefit.

Get the right 10k training schedule and you'll be learning off someone’s experience. You won't have to make the same mistakes that the majority of runners do make. In effect you're side stepping the learning curve and taking the short cut to success.

Doing this can make the entire process much more rewarding and easier. You'll be training more efficiently and spending less time running overall which for the long term is the best approach. If you can get more benefits by doing less, then why not do less?

However motivated you get with your running, it's extremely important not to do too much. This can be as disastrous as not doing enough. The reason being that anyone new to running will naturally suffer from niggles and twinges as they build the endurance and stamina not only in the muscles, joints and ligaments of the legs but also in the cardiovascular system (the heart and lungs)

Really the only way to avoid this is to plan a slow but steady progression by training no more than three times each week. Any less than this and progress will be almost nonexistent and more than this and you risk doing too much.

This isn't to say that it's all you should be doing, far from it. But the rest of the time you need to focus on exercise that works the muscles and joints in other ways, such as swimming and cycling for example. This way you get the aerobic benefits of exercise without the stresses being placed on only specific muscles and joints all the time.

Don't be afraid to take a complete days rest at least once or twice a week.

There are plenty of options when searching for a10k training schedule for a beginner, but bear in mind that to do your best you need to also develop at least a basic understanding of how your body changes throughout your training.

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