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10K RUNNING TRAINING PROGRAM FOR RECREATIONAL RUNNERSBy Rick Morris
10K races are becoming more popular for runners of all abilities and fitness levels. Many of the largest races are now the 10K distance. Here is a 10K training schedule for recreational runners.10K Training ProgramThis is an 8-week 10K training program and 10K training schedule that is designed to prepare a recreational runner for a 10K race. A recreational runner usually does not follow a specific training program. This type of runner runs only occasionally, but with some consistency. A recreational runner may enter from one to several races per year. Weekly mileage usually ranges from 5 to 15 miles per week.Before beginning this program, you should be able to run at least 2 miles without stopping. If yoiu are not currently at that level, gradually build up to the point that you can run 2 miles before beginning this program.This 10K training program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.The WorkoutsThis 10K training program contains easy runs, some hill workouts, some beginning speed workouts and rest days. It is designed to allow a recreational runner to compete in and finish a 10K race. The beginning speed sessions will improve your speed and your speed endurance or your ability to maintain a quality pace over a longer distance.Easy RunsEasy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.Speed WorkoutsThe speed workouts in this program consist of short intervals that are performed at faster than your normal training speed. These are introductory level speed workouts and are designed to moderately improve your speed and performance in the 10K race. The speed workouts call for paces that are at or near your 5K or 10K pace. If you have not run in a race and do not know your 5K pace, run the speed workouts at a faster pace than your easy runs, but do not run at an all out pace. You should feel like you are working hard, but not maximal. Your 10K pace should be around 15 seconds per mile slower than your 5K pace.Hill WorkoutsHill workouts will help build strength and speed. These workouts are short, repeated runs up a hill of moderate grade.RestRest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.Week 1
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