by: Hal Higdon
Article from Runner’s World Online.
The 10-K remains a popular race with road runners. It is the same
distance (6.2 miles) as the longest track event in the Olympic Games.
Three out of the ten largest road races in the U.S. in 1996 were 10-K
races, including #3 Peachtree, that attracted 50,000 runners. "The
average size of a US 10-K was almost twice as large as the typical
5-K," says Basil Honikman of the USTAF Road Running Information Center.
Many beginners, in fact, choose the 10-K as their first race distance.
Experienced runners like the distance too, feeling it offers an additional
challenge, along with 5-K and marathon running.
The training for 5-K and 10-K racing is basically the same, involving
slightly more mileage. If you are a beginner and haven't yet raced other
distances, you might want to back up and start your training with the
schedules offered in the Beginner's Running Guide or for The 5-K, elsewhere
on the Runner's World web site. Then at the appropriate point, shift to the
10-K training program for novices that follows.
How to Get Started
If you are running your first 10-K, you don't need to run quite that far in
practice. Just as most marathoners pick 20 miles as the distance for their
longest pre-race workout, you can stop short too. The following schedule
suggests 5 miles as the longest pre-race workout for the 10-K, at least
mid-week. You do this the week before you race. Mileage drops the final
week, allowing you to taper. Inspiration and the camaraderie of the crowd
will allow you to run farther on race day.
Many runners do their long runs on Sundays--but there is nothing magic about
that day rather than Saturday. If it is more convenient, run long any day of
the week, flip-flopping workouts. When you run long, pay attention to time,
and don't worry about how far you're running. One of the secrets of running
farther is to run slower. The other workout on the weekend involves cross-training
(biking, swimming, walking or another sport). Two days of the week are for rest.
|
Week
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
SUN
|
|
1
|
rest
|
3
|
3
|
3
|
rest
|
cross train
|
40 min
|
|
2
|
rest
|
3
|
rest or easy run
|
3.5
|
rest
|
cross train
|
45 min
|
|
3
|
rest
|
3.5
|
3
|
4
|
rest
|
cross train
|
50 min
|
|
4
|
rest
|
3.5
|
rest or easy run
|
4.5
|
rest
|
cross train
|
55 min
|
|
5
|
rest
|
4
|
3
|
5
|
rest
|
cross train
|
60 min
|
|
6
|
rest
|
4
|
rest or easy run
|
3
|
rest or easy run
|
rest
|
10-K Race
|
Reviewed by: Amy Fletcher, M.S., ACSM-certified, CSCS.
Fitness Specialist, Health Iowa/Student Health Service
Reviewed by: Sarah Hansen, MA, CHES (Certified
Health Education Specialist), Health Iowa Coordinator
February 11, 2005