Finish a 10km race

Training 10K: The distance of 10 kilometers is adequate for those who have experience in 5 kilometers and several kilometers accumulated in their tennis shoes, it is a test to enjoy the whole journey and that helps the runner prepare for the jump at 21K.

It is also considered as one of the challenging tests for the most experienced runners, in this distance resistance and speed are tested.


Before starting with these training programs it is advisable to have at least 5 months running, to have a good physical condition that allows you to perform speed work and cover the distances. Our body must be adapted to the demand of a workout, muscles, tendons and ligaments, they must have a 5-month base in which they adapt to this activity.

Our workouts are solid and reliable, but you must adapt them to your physical condition and rhythms, always with the help of a coach, his advice to carry them out will give better results.

These training plans will help you develop endurance, strength, speed and carry out the tapering week (mileage decrease the week before the race)

Get ready to run 10k with proper workouts in kilometers and speed routines.

Each of the trainings has 5 weeks of pre-training to know if you are fit to do it.

Training programs for 10 kilometers:

Training plan: 10K in 60 minutes

Level: Your first 10k

They run per week: 20 to 30 kilometers

They want a time of: 60 minutes.

training plan for your first 10 kilometer race

Strength Exercises:

  1. Stand with your feet shoulder width apart.
  2. Take a big step forward by nailing the heel first and then the rest of the foot.
  3. The knee should be at 90 degrees and directly on the toes, but not beyond.
  4. The knee should be at 90 degrees and directly on the toes, but not beyond.
  5. Return to the starting position by moving the front leg up.

Squats

  1. Stand with your feet shoulder width apart.
  2. Slowly bend your knees and lower your chest between your legs. You should lean your chest slightly forward to maintain balance.
  3. Get back up slowly.

Squats with one leg

  1. Lean on one leg.
  2. Slowly bend the knee on which it rests.
  3. Return to the starting position without resting the other foot on the floor.

Tips:

· Walk when you finish to cool down and do not stop, hit stretching, heating and cooling are very important to avoid injuries.

· Use your breathing to know the pace at which you should run, you should be able to have a conversation while running and your breathing should not be very agitated.

· Drink water or isotonic drinks at the end to rehydrate, if the weather is hot, you should drink approximately 200 ml in the middle of your workout.

· Patience and perseverance, and in a few weeks you will be ready to run without stopping for long stretches and soon participate why not, in a 5 kilometer race or even in a marathon.

· To know if you are stretching well or forcing the muscle, is to breathe deeply. If you can’t, relax the position a little

· Take a good diet, the diet of a person who runs should contain pasta, rice, potatoes, bread and whole grains to promote muscle glycogen recharge

Thursday: This day you must complement with some strength exercises, it is important to strengthen the muscles that do most of the work when you run. It will help you increase performance and reduce the risk of injury.

The important muscles to strengthen are the following:

Buttocks (buttocks), thighs (quadriceps), hamstrings, twins, back and trunk.

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