10 Steps to a Successful 10K

8. Tackle some hills.

As mentioned in tip #7, alternating hill workouts and intervals each week is a great strategy. Hills are another great way to help improve aerobic glycogen metabolism and build some muscular endurance and strength in your legs. Running 200m hill repeats is a great workout. Another awesome hill workout to do a couple of times in your training is a staggered hill repeat. Find a hill that's about a half-mile long. Do an easy one mile warm-up jog on a flat surface first, then starting at the bottom of the hill run up as fast as you can for 30 seconds. Then, turn and walk back down the hill for 30 seconds. Continue this staggered climb until you reach the top of the hill. Depending on your pace, it may take eight to 12 cycles. The workout distance is usually about twice the distance of the hill (~1 mile). Beginners, do one cycle of this workout. Intermediate runners can do one to two cycles. Advanced runners can do two cycles.

More: Hill Running Made Easy

9. Respect your rest days.

Scheduled rest days are just as important as the workouts. Your body needs time to repair and recover. Never think during a rest day that you're slacking off. A training plan, is just that...a plan. It's not set in stone. The running gods will not descend upon you if you stray from the plan once in a while.

More: The Importance of Rest for Runners

10. Listen to your body.

If you're tired, lethargic, worn down, have an elevated resting heart rate, then your body is telling you that you're overtraining. No matter what the plan says, take a day off. Rest can do a body good.

More: 7 Ways Runners Can Avoid Overtraining

Active logo Sign up for your next 10K race.

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM