Running Training Program - Get Ready to Run a Great 10K Custom Search A running training program is a good idea if you're just getting into running or if you're considering participating in a 10K race. Training for a 10k is gives you focus. You've got a goal to train for which keeps you on track. Naturally, you may want great finish time. Fortunately there are some things you can do to improve your speed and endurance. To get a bit faster for your first or fifth 10K, here is a useful running training program to help you. Increase Your Endurance The first thing you need to do as a part of a running training program is to increase your endurance. For a 10K race (6.2 miles), you definitely need to build your endurance. It's important for your speed in a longer race like this one. During your training, increase your long run distance each week at no more than 10 percent each week. This helps to improve your focus and endurance. The longer runs are the more improved your cardiovascular system will be and you'll burn more calories. As you perform these longer runs, it's a good idea to include some walking breaks to give your body recovery time. Increase Your Speed Of course, in order to get a great time on your 10K, you'll need to increase your speed. Doing a wind sprints which is running as fast as you can for a minute or longer, once or twice a week can improve your pace for the event. Speed sessions should be done by the quarter mile. Figure out how fast you want to run a mile. If you want to do an eight minute mile, then you have to do a quarter mile in just two minutes. Work to do the quarter mile several seconds faster than you need to. After doing this a couple weeks, increase the speed training. Allow yourself to walk for about half of a lap before doing another speed quarter mile. Make Sure You Warm Up Warming up helps you to run even faster. Walk for a few minutes can get your blood pumping. Then you can jog for a few more minutes before running. Add walking breaks whenever you need to so that your body has time to recover. Once you start warming up, increase your pace slowly until you reach a comfortable pace. Warming up your muscles is essential to avoid injuries, strains or sprains that may occur if your muscles are not prepared for your run. Always Cool Down Make sure you cool down when doing your running training program. Never just stop working out. Slow down to a jog, and then add in some walking breaks. Try cooling down for a period of about 10-15 minutes. This way your body knows its break time and its done performing for the day. Reduce the Risk of Injuries As you work to increase speed and endurance with a running training program, you'll increase your risks for an injury. However, there are things you can do to reduce your risk. Warming up, cooling down, and choosing goals that are realistic can help you prevent injuring yourself. If you experience serious pain, you need to stop and possibly consult your doctor to be sure you didn't tear anything. Resting times after your workouts are important as well. The tendons and muscles need time to repair themselves, so usually a program that includes training every other day is the best option to prepare you for your running event. Related Articles You may want to consider starting a jogging program instead of running if you're not quite ready for a running program. If you want a challenge and have the time, then consider
training to run a marathon
if you're interested in taking your running to the next level.
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