Running Training Program - Get Ready to Run a Great 10K

A running training program is a good idea to think about if you're just getting into running particularly if you're considering participating in a 10K race in your area. Training for a 10k is a great idea because it gives you something to train for. Of course, you'll probably want to get a great time on this race, and there are some things you can do to improve your speed and your endurance. To get a bit faster for a great time on your first or fifth 10K, here is a great running training program to help you out.

Increase Your Endurance

The first thing you need to do as a part of a running training program for your best 10K time is to increase your endurance. For a 10K race (6.2 miles), you definitely need to build your endurance because it's as important as speed is in a longer race like this one.

As you are training for the race, increase your long run distance each week at no more than 10 percent each week. This helps to improve your focus as well as your endurance. The longer runs also improve your cardiovascular system as well as burning 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 will help you to run even faster. Walking 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 help you avoid injuries, strains or sprains that may occur if your muscles are not prepared for your run.

Always Cool Down

You also need to 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 so that your body knows its break time and that its done performing for the day.

Reduce the Risk of Injuries

As you are working to increase speed and endurance with a running training program, you will be a little more at risk 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 will be 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.

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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