Run Training Schedule/Running Tips
Stretch & Strength: Mondays are days we advise you to do some stretching along with strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Mondays. Strength training could consist of use of free weights, push ups, yoga, or working out with various machines at your local health club. It is typically more beneficial to lift light weights with a high number of repetitions, rather than lifting heavy weights.
Running workouts: Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Sundays, Sundays being a longer run.
Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for a 10-K race? It could be swimming, biking, yoga, walking, or other forms of aerobic training. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.
Long Runs: The longest runs of the 8-week schedule are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday--or any other day of the week for that matter. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we don't specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. Nobody cares whether you run the full 10-K, they're more concerned that you finish. If this means walking every step in practice and in the race, do it!
Below are a few eight-week training schedules to help get you to the finish line. It assumes that you can already run at least 2 miles. This 10-K training schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.
Beginner Runners' 10K Training Schedule
|1||Rest||1.5 m run||CT or Rest||1.5 m run||Rest||2 m run||25-30 min EZ|
|2||Rest||2 m run||CT or Rest||2 m run||Rest||2.5 m run||25-30 min EZ|
|3||Rest||2.5 mi run||CT or Rest||2 m run||Rest||3 m run||30-35 min EZ|
|4||Rest||2.5 m run||CT or Rest||2 m run||Rest||3.5 m run||35 min EZ|
|5||Rest||3 m run||CT or Rest||2.5 m run||Rest||4 m run||35-40 min EZ|
|6||Rest||3 m run||CT||2.5 m run||Rest||4.5 m run||35-40 min EZ|
|7||Rest||3.5 m run||CT||3 m run||Rest||5 m run||40 min EZ|
|8||Rest||3 m run||CT or Rest||2 m run||Rest||Rest||10K Race!|
|1||Rest||3 m run||CT||2.5 m run (race pace)||Rest||3 m run||30 min EZ|
|2||Rest||3 m run||CT||3 m run (race pace)||Rest||3.5 m run||35-40 min EZ|
|3||Rest||3.5 mi run||CT||3.5 m run (race pace)||Rest||4 m run||35-40 min EZ|
|4||Rest||4 m run||CT||3.5 m run (race pace)||Rest||4.5 m run||40-45 min EZ|
|5||Rest||3 m run||CT||4 m run (race pace)||Rest||5 m run||40-45 min EZ|
|6||Rest||3.5 m run||CT||3.5 m run (race pace)||Rest||6 m run||40-45 min EZ|
|7||Rest||4 m run||CT||4 m run (race pace)||Rest||7 m run||40-45 min EZ|
|8||Rest||3 m run||CT or Rest||3 m run||Rest||Rest||10K Race!|
10K Training Schedule for Intermediate Runners
|1||CT or Rest||4 x 400 IW||3 m run||30 min tempo||Rest||4 m run||30 min EZ|
|2||CT or Rest||5 x 400 IW||3.5 m run||35 min tempo||Rest||5 m run||35 min EZ|
|3||CT or Rest||6 x 400 IW||3.5 m run||35 min tempo||Rest||6 m run||35 min EZ|
|4||CT or Rest||7 x 400 IW||4 m run||40 min tempo||Rest||6 m run||40 min EZ|
|5||CT or Rest||8 x 400 IW||4.5 m run||40 min tempo||Rest||7 m run||40 min EZ|
|6||CT or Rest||8 x 400 IW||4.5 m run||40 min tempo||Rest||7.5 m run||45 min EZ|
|7||CT or Rest||6 x 400 IW||4 m run||40 min tempo||Rest||8 m run||45 min EZ|
|8||CT or Rest||3 m run||40 min tempo run||3 m run||Rest||Rest||10K Race!|
Question: When Should I Replace My Running Shoes?
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
Choosing the right running shoes is one of the most important decisions you'll make as a runner, especially if you're just getting started. Taking the time to find the best running shoe will help keep you comfortable and injury-free.
- Go straight to the experts at a running specialty store. Plan on spending some time there because the salesperson should ask you lots of questions and have several running shoe options for you to try out.
- Make sure the salesperson looks at the shape and arch to figure out what type of foot you have. Determining your foot type is key to making sure you get the right running shoes. The salesperson should also measure your foot. Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toe-box. If your toes are crammed in the front of the running shoe, you could develop bruised or black toenails.
- Have the salesperson do a running analysis for you. He'll watch you run in the running shoes, either outside or on treadmill, and determine your running style. He'll observe whether you're overpronating (your foot rolls inward) or supinating (your foot rolls outward) when your foot strikes the ground.
- Give the salesperson information that will help him with his running shoe recommendations. He should be asking you questions about what type of running you do, how often you run, where you typically run, and what type of surfaces you run on.
- Run in the running shoes that the salesperson recommends for you. Run in each pair of shoes to test for fit, function, and comfort before making your final decision.
- Test your running shoes by running in them for a week. If you quickly develop blisters or foot pain, they may not be the right shoes for you. Many specialty running stores have liberal exchange policies and allow you to return running shoes even if you've been running in them for a week or more. Take them back and exchange them for another recommended pair of running shoes.
- After you've found your perfect running shoes, you don't have to keep going back to the specialty running shop. You'll need to replace your shoes every 300 to 400 miles f you want to save some money, you may be able to find your running shoes online.