How Do You Train To Run A 10K Race?
The 10K (10 kilometers, or 6.2 miles) is a road-running standard. Even if you’re a beginning runner, you’ve likely heard of the 10K. Allow at least four weeks of training if you’re starting from basic fitness (that is, being able to jog for at least 20 minutes). Add 5 minutes of jogging/running to your 20 minutes in week one. In other words, try to run for 25 minutes each time you run. Continue this program over the next three weeks, adding 5 minutes of jogging/running per week. By this time, you’ll be up to 40 minutes of continuous running. Aim to do this program at least three days a week. The other four days can be either rest or an alternate exercise like cycling or swimming. Allow your legs and your lungs to catch up to each other in the beginning. Your legs are in use every day, while your lungs probably haven’t worked so hard in a while. Work up to being able to do at least 4 miles of continuous running before the race. This gives pretty good assurance that you can at least go t
