Intensity
Not only do you need to add extra mileage to your 10K training plan, but you should also consider varying your workouts with additional intensity.
"There are a lot of different ways you can go about doing hard workouts," Gill says. By adding in a short hill workout or speed session once a week, you keep your legs and your mind fresh.
More: 3 Ways to Run at the Right Intensity
Structure
As you add to your training load, you'll need to be more strategic about when you run certain distances and complete specific workouts. A longer race requires more in-depth training plans.
"You want to vary your easy days and hard days," Gill says.
If you ran your long run on Saturday, you may want to make Sunday a rest day and Monday a hill workout. This allows your legs to recover from the harder efforts and get the full advantages of the training.
More: 10 Steps to a Successful 10K
Rest
Remember that added mileage does not mean less rest.
"I always tell runners to take at least one day a week where you're doing nothing in terms of workouts," Gill says. "You absolutely need to rest in order to get the benefits of your training."
During rest periods the body rebuilds muscles that are broken down during workouts. Going full-throttle day after day will only lead to burnout and injuries.
More: 8 Recovery Stretches for Runners
Come Up With a Plan
While the Internet is a great source for training plans, it can be hard to decide which is best.
"Go to a running store and get advice from the staff, join a running group or go to RRCA to look for a running group in the area," Gill says. "Then you don't have to figure it all out on your own."
Focus on completing the distance the first time around and then consider adding new goals once you have some 10K experience under your belt.
You can always up your speed and intensity once you gain confidence. Remember, moving from 5K to 10K not only doubles the distance, it increases that priceless feeling of accomplishment as well.
More: 10 Tips for Your First 10K
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