Basic 10K training.

The 10K is one of the most popular racing distances. More than 1.5 million runners participated in 10K races in the United States last year. It's understandable why the 10K is such a popular distance. Novice runners can realistically race this distance (10,000 meters, approximately 6.2 miles) within the first year of running. An experienced runner can become competitive at a 10K even if you work full-time, have kids, and a life outside running. 10K training requires quality as opposed to miles upon miles of quantity. You can use interesting training techniques like hills, intervals, fartleks, heart rate monitors and strength training.

TACKLING THE 10K FOR FIRST-TIMERS

Depending on your level of fitness, you should allow at least eight weeks for training before your first 10K. Here's a pattern for your training to get you in shape for a 10K race if you're new to that distance. (See Novice Section on chart.)

Sunday is the day for a long run with a rest day on Monday. The rest of the week is when you think quality, not necessarily quantity. Go for shorter distances at faster paces by using intervals and fartlek to increase your speed and improve your form. If you like to cross train, do it on your easy days. Weight training is a great complement to running (but remember you really don't have to do it more than twice a week and never more than three times a week). Your running will benefit from increases in both upper body and lower body strength.

Use these guidelines as your basic pattern for training. Keep increases within 10% per week in distance, time, or intensity. You may need to work up to the suggested pattern. Shoot for attaining the level of training indicated by the schedule within a few weeks of your first planned race.

If you are new to the 10K, you do not necessarily need to run the full distance in training to be sure you can do it in a race. You'll be better prepared and more confident if your training reaches six miles on your long day, but if you can cover four miles in practice several times over a period of weeks without excessive straining, the spirit of the moment should carry you to the finish line. Make sure you start slowly and continue at a comfortable pace. Take more rest in the final week leading up to a race.

You should have two easy days prior to your race day. It is always important to go to the starting line of any race well rested. Following your first 10K, take a day or two off. You will have earned your rest. Then you can set your sights on improving your performance for the next race.

Do You Fartlek In Public?

This odd word is Swedish for "speed play." Mix it up--fast, slow, hills, trails, fly across a field or two. After a warm up, have fun by changing your pace as the mood suits you. Don't regiment your training like you do with intervals, but push yourself to see what you can do (and then recover and try again). Play with speed and form in order to improve both.

In training jargon, intervals refer to the technique of using multiple repeat runs in which the rest between repeats is as controlled as the speed of the repeats. For example, run 400 meters in 70-80 seconds and a 200-meter jog in 90 seconds as a rest. If the interval is too easy, shorten the recovery (don't increase the speed). Repeat ten times. Prior to running intervals, always warm up and cool down with an easy jog.

TRAINING TO IMPROVE OUR 10K TIMES

The beauty of training for a 10K is that you have lots of options to make your training both successful and interesting. Hills, intervals, fartlek, tempo runs, weight training, long runs...you name it, they all help your performance and can make your training more fun.

The chart below is intended as a guide. Each day should have a purpose, but how you achieve that goal depends on what you like to do. Your training will vary depending on your basic speed, how you respond to training intensity, and your level of fitness. Keeping track of your times on the intervals Should provide objective data to see your improvement. If your weekly mileage is already at the 20 mile-a-week range, you can start with the Intermediate schedule and work up to the Advanced. Use the schedules as a goal to shoot for at the peak of your program--what you want to be doing right before your most important race.

Be flexible with your training, and don't be afraid to take extra rest days. You may even need to respond to fatigue or developing injuries by cutting back to relative rest over a week or so. Be sure to pay attention to signs of stress, fatigue and overtraining.

Rest Is Relative To Your ENDURANCE 

Intensity Is Relative To Your CONDITIONING

Speed Is Relative To Your PACE

This article is based on information from Hal Higdon's How to Train, by Hal Higdon, 1977, Rodale Press, Emmaus, PA, 214pp, $16.95.

MAKE YOUR OWN SCHEDULE

             MONDAY               TUESDAY            WEDNESDAY

PURPOSE   Relative Rest          Intervals              Easy

NOVICE        Rest       8 x 400 HARD walk between  4 EASY miles

BASIC      2 mile jog    10 x 400 HARD jog between  4 EASY miles

ADVANCED   4 mile jog       12 x 400 HARD walk      6 EASY miles
                                  between

                  THURSDAY              FRIDAY       SATURDAY

PURPOSE     Intervals or Fartlek         Easy      Relative Rest

NOVICE    3 x 400 HARD walk between  4 EASY miles   2 mile jog

BASIC        30 minutes fartlek      6 EASY miles   2 mile jog

ADVANCED  4 x 400 HARD jog between   9 EASY miles   4 mile jog


              SUNDAY

PURPOSE        Long

NOVICE    4-6 miles easy

BASIC     10 miles easy

ADVANCED  14 miles easy