How to run your first 10K

Source: Best Health Magazine Jan/Feb 2011

Jeremy Deere, past Canadian champion in the 5,000 metres and 10K distances, and owner of Strides Running Store in Calgary, created this 10K training program for intermediate runners who can run 5 to 10K. (Talk to your doctor before taking up running.) Plan to train four to five days per week.

There are two types of runs in this plan:

Tempo A steady-paced run that’s shorter than the goal race distance, but slightly faster than race pace. At the end of a tempo, you should feel you could run farther at the same pace.

Intervals Faster-paced runs of shorter time, with a rest in between. Each should be run at the same pace, or faster as the workout progresses to improve speed, strength and endurance.

Month 1

Day 1 Warm up 10 minutes. Start tempo run at 10 minutes and increase by 1 minute each week. Cool down 10 minutes.
Day 2 Easy 25- to 30-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes. Do 3 x 3-minute intervals (with 2-minute walk/easy jog rests between). Cool down 10 minutes.
Day 5 Rest.
Day 6 Build from a 40- to a 50-minute run by Week 4 of this month.

Month 2

Day 1 Warm up 10 minutes. Build tempo run from 12 to 15 minutes by Week 4. Cool down 10 minutes.
Day 2 Easy 30- to 35-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes.Do 3 x 4-minute intervals (with 2-minute walk/easy jog rests between). Cool down
10 minutes.
Day 5 Rest.
Day 6 Build from a 45- to a 55-minute run.

Month 3

Day 1 Warm up 10 minutes. Build tempo run from 14 to
18 minutes by Week 4. Cool down 10 minutes.
Day 2 Easy 35- to 40-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes. Do 3 x 5-minute intervals (with 2-minute walk/easy jog rests between). Cool down 10 minutes.
Day 5 Rest.
Day 6 Build from a 50- to a 65-minute run.

Month 4

Day 1 Warm up 10 minutes. Build tempo run from 16 to
20 minutes by Week 4. Cool down 10 minutes.
Day 2 Easy 40-to 50-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes. Do 5 or 6 x 3-minute intervals (with 2-minute walk/easy jog rests between). Cool down 10 minutes.
Day 5 Rest.
Day 6 Build from a 55- to a 75-minute run.

Race week

You will want to ‘taper’ by reducing your run times and adding easy workouts to optimally prepare your body. Three or four days before the race, do a workout with 4 x 2-minute intervals (with 2-minute walk/easy jog rests between). Once or twice do faster-paced sprints (80 to 90 percent of your peak speed) for 80 to 100 metres after your run. These will keep your legs fresh and prepared for the race. Finally, don’t forget the value of stretching, eating properly and getting enough sleep while you train.

Good luck!

This article was originally titled “How to run your first 10K’ in the January/February 2011 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!’and make sure to check out what’s new in the latest issue of Best Health