Six week 10k training plan - how to settle
Can you train for a 10K in 7 weeks?
Because, if you can happily run 5k non-stop and have been training regularly for at least six weeks, then you're in fit enough shape to start working towards a 10k. And, with this handy training plan, you'll be able to run a respectable 10k PB in just seven weeks, how good is that.
(Wash) - Today we're going to help you go from running from 5K to 10K - Yes, you might have a 10K run on the horizon so we're going to walk you step by step through what it takes to get it to complete step. (soft music) - When you first start running everything, everything is geared towards 5K and although it can be a struggle to run five minutes, let alone 10 minutes before you know it, you are running 5K without stopping - but what happens next? I cleared the 5km so now we're on to the next challenge, the 10km, but the idea of doubling the distance for something you've worked so hard on before can seem pretty daunting - yes, and that 10K racing is really fun worthwhile distance that you can train for. It won't take over your life, but you will see some tremendous improvements in your fitness through the process.
But before we give you a workout plan, here are our tips for climbing the 10km distance. (upbeat rock music) - It can take some time to build up to 10K so don't try too early and in a hurry too. If you tried to run too far, too soon, you could not only run the risk of injury but also shake your confidence and the joy of running. - Training for a 10km can be accomplished in three or four runs per week, but make sure you have enough time between these sessions so that you can relax, repair, and adjust.
As the 10,000 approaches, your exercise will decrease in frequency and duration. so that you feel as fresh as possible on race day. So don't be tempted to squeeze extra runs or more time on your feet.
If you follow this plan, you are ready. Trust us - and there's no harm in adding an alternative form of cardio to your current training plan. Not only is this a great way to mess things up and make your workout a little more interesting, it also gives your muscles time to recover and also reduces the risk of injury if that's something you're prone to clinging to great examples where less impact is needed. - It's so easy to neglect your body when training for 10km, but make sure you stay tuned while stretching hamstrings and your calves when your muscles are warm.
Now, not only will this help prevent injury, but it will also make running more comfortable, and we really recommend doing at least one, if not two, longer runs a week. This is simply a great way to build muscular and cardiovascular endurance for your 10 km and tested training plan. This plan is now intended for beginners who simply want to walk 10 kilometers in comfort.
However, if you follow this plan and build things up step by step, you may be amazed at how well and how comfortably you do 10 kilometers to the end.- Yes, so we put together an eight-week training plan with three units per week, the we have scheduled for Tuesdays, Thursdays and Sundays and are leaving Mondays, Wednesdays, Fridays and Saturdays as your rest days. You can opt out of this meeting structure to fit your schedule, but be sure to allow enough time to relax so that you can are ready for these runs.
And indeed, you can download a link to a PDF file of this training plan just found in a link in the description below this article. In week one, our first session on Tuesday is a simple 30-minute, easy run, but you can jog during that time if you'd like. If possible, keep it at a comfortable pace.
On Thursday another 30 minutes of easy run at a similar pace and then we end the week with a longer finish distance run on Sunday. This week we only start with the three kilometers, still at a relaxed pace and try to run the whole distance the whole time. Week t where there will also be a 30-minute easy run on Tuesday and Thursday, but this week we will run the Sunday run slightly increase to five kilometers.
The third week starts with another 30-minute easy run on Tuesday, but on Thursday we will be introducing a break. This is just 20 minutes in total, consisting of a six-minute easy run to warm up, then in eight minutes continuous, has 20 seconds of hard running , followed by 40 seconds of easy running and then six minutes of easy running to warm up, and then top off the week with another easy 5K run on Sunday; week four an easy 40 minute run on Tuesday, 30 min easy run on Thursday and Then a six-kilometer easy run on Sunday, week five an easy 40-minute run on Tuesday, and a 30-minute interval run on Thursday. This time a 10 minute warm up.
Five times one minute hard, followed by one minute easy and then with a 10-minute warm-up the Sunday long run seven kilometers, nice and easy. Week six, an easy 30-minute run on Tuesday Sunday, a 40-minute easy run on Thursday and then a longer 8-kilometer run on Sunday. And then for week seven we have a 40-minute easy run on Tuesday and then a 40-minute interval run on Thursday, starting with a 10-minute warm-up and then continuing into eight minutes as 20 seconds hard, followed by 40 seconds easy.
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Work for four minutes past those eight minutes and then try repeating the same eight minute block again, but don't worry about the pace dropping a bit, just try to keep the exertion there and then warm up for 10 minutes nice and easy on. Then to end the week with a slightly shorter long run, since we are only 10km away for a week, this week we are going to just do a sixkm run on Sunday. And then in week eight, race week, we have a 30-minute easy run on Tuesday, a 20-minute easy run on Thursday, and then it's time for the big dance.
The weekend - So this is your training plan for going up from 5K to 10K and don't forget that there is a link to the PDF for this plan in the description below, so we recommend that you print it out and hang it up somewhere in your home, where you can see him every day. - Yes, good luck and don't forget you can like this article and subscribe to the channel if you haven't already. To do this, just click the globe on the screen, but if you've seen this article and really need to focus on running 5K first, well, this is our first time we have a article for 5K, watch this by going just click here below - And if you want to see a article on how to choose a running shoe, you can find it here.
Can you train for a 10K in 6 weeks?
A 10K is 6.2 miles. If you can currently run or run and walk a 5K, you can train to run a strong 10K in six weeks. This training schedule includes three running days per week, one or two runner-specific strength training days, and of course, rest days.
How do I train for a 10K in a month?
- Day 1: 30 minutes CT or rest (rest 2 days per week)
- Day 2: 2 miles ER.
- Day 3: 30 minutes CT or rest.
- Day 4: 2 miles ER.
- Day 5: Rest.
- Day 6: 3 miles LR.
- Day 7: 2-mile brisk walk or rest.
Can I train for 10K in 8 weeks?
You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it's important that you're flexible in your approach.6 2018 .
How do I run a perfect 10K?
Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles. You can vary your pace slightly to maintain interest during these build-up weeks, but save the real speed work for the final eight-week focus.
Can a beginner run 10K?
The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K (3.1 miles) race but don't feel they're quite ready to take on the half-marathon (13.1 miles). You can use this eight-week training schedule to help get you to the finish line.
How long do I need to train for a 10K?
Overview. Novice runners who have never done a 10K before should plan to train anywhere from eight to 10 weeks, depending on their fitness starting point. You should be committed to running or working out at least three to four days per week.08.10.2020
Is 10K in 60 minutes good?
A 60-minute 10k equates to 6:00/km pace or 9:39/mile to be precise! For this reason, it can be a good idea to use an athletics track for some of your race pace running in order to help you control your speed and lock into race pace.
Is 10k in 60 minutes good?
A 60-minute 10k equates to 6:00/km pace or 9:39/mile to be precise! For this reason, it can be a good idea to use an athletics track for some of your race pace running in order to help you control your speed and lock into race pace.
Whats a good 10k time for a beginner?
Beginners may take 12 to 15 minutes to finish a mile. Walkers who finish a mile every 15 to 20 minutes can complete a 10K in around 90 minutes to 2 hours.09.08.2019
How to train for a 10K in 6 weeks?
Most beginner plans focus on a few days per week of running with gradual increases in mileage, and most are a bit longer than 6 weeks for a 10K. This intermediate 10K training plan, on the other hand, includes more days of running each week, is only 6 weeks long, and includes a key speedwork day each week.
When to start the Nike 10K training plan?
This plan was designed around an 8-week schedule, and Guided Runs were built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you.
How often should I run a 6 week training plan?
This six week plan from Siobhan Rootes, head coach at Odlo Run Club, requires a certain degree of fitness – it’s not for someone who currently isn’t running at all. Ideally you should already be running two to three times a week and looking for a plan that will get you in peak condition quickly to attempt a PB at your 10K.