Go to your local running store and get fitted. This is kinda non-negotiable if you’re training for a 10K. The Best Cold Weather Running Gear (because running in the cold is hard enough already…but the right gear makes it better!)Īlso, speaking of getting the right gear – you absolutely 100% need to buy good running shoes.Here are weather-specific running gear guides (so you know exactly what gear is important for each season): I try to find deals, or go to the local TJ Maxx or Kohls to get recognizable brands at lower prices. “Performance” really just means that the material wicks sweat away from your body, which helps prevent blisters and better regulates your temperature. Specifically for shirts, pants or shorts, and socks. Trust me, you do not want to wear cotton on a 5.5 mile run.ĭo yourself a favor and invest in performance running gear. However, a 10K training schedule gets you up to a 5.5 mile run. It’s not recommended, but you could probably get away with it. You can maybe get away with wearing old cotton workout gear when running low mileage. So assuming you have some familiarity with training, here are some preparations to make before training for your first 10K: If not, check out the 5K Training for Beginners post because it has great info on the basics of preparing to train for a race. If you’ve trained for a 5K before then you likely know the basics of running.
#Running training programs by frank free
This training schedule starts with 8 miles of total distance in Week 1 and maxes out at a 15 miles of total distance in Week 10, with a “down” rest week leading up to the race week.įeel free to swap in strength & stretching or a cross training day for the second rest day if you prefer 1 rest day a week instead of 2. Because of that, I recommend this 10K training schedule for beginners: I personally perform better with 2 rest days, and I think a lot of beginners do too. There are a few variations of training schedules – some only have 1 rest day, some have 2, some have 2 cross training days and some only have 1, etc. 1.) Choose a 10K Training Schedule for Beginners Now it’s time to choose a 10K training schedule for beginners that will gradually build your mileage and endurance over the course of 12 weeks. Instead, try something like: “I will start training on April 1 for the July 4th 10K Run in my town and I want to complete the race in under an hour and 10 minutes.” Does this goal sound better? Instead, pick a specific race (usually 10-12 weeks out from when you want to start training) and pick a specific goal. It’s so easy to be noncommittal and say something generic like “I’d like to run a 10K someday…”Įver done that? How did that turn out? Did you ever run that race? (If so, awesome, but most people probably answered “no”). I learned this at work during a goal-setting exercise years ago and have applied it to my fitness for years. stands for Specific, Measurable, Agreed-Upon, Realistic, and Time-Based.
#Running training programs by frank how to
Not sure how to choose a goal? Get S.M.A.R.T.! Pick a goal from the start so you know what you’re working towards, and can train accordingly. What’s your reason for running a 10K? And what’s your goal? There are so many reasons to run a 10K – run for charity, for the fun of the theme, run to reach a new distance or run for your next PR. Have you run a 5K before and loved it? Maybe even a 5 miler?Ī 10K is 6.2 miles (or about 10,500 steps if your pace is around 10:30 minutes per mile) and is a great next step for runners with experience running 5K’s. Read on for an awesome 10K training schedule for beginners and info on how to prepare for your first 10K too. And the right plan will help you do just that. You want to achieve your goal of running a 10K. You want training to be fun, approachable, do-able, right? Finding the right 10K training schedule for beginners to run your first 10K is important.
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