Training Plan to Run a Faster 10K

You've run the 10K and you're pleased with the accomplishment, but now you want to get faster. To run a faster 10K, you need to increase not only your speed, but also your stamina and strength. If you don't yet have a higher gear, getting stronger and expanding your aerobic capacity will help you get one.

 

1. Increase your mileage in order to increase your speed. A 10K is a distance race, so you must run at least 6 miles at an easy pace at least twice a week. Once a week, at least, run between 8 and 10 miles. This gives you the aerobic foundation you need to run a faster 10K.

2. Add race-pace interval training to your training program. When you go out for your run, run a mile at an easy warm-up pace and then run 1 or 2 minutes at a pace faster than your previous 10K speed, up to 10 or 15 seconds per mile faster. Walk or jog easy at a recovery pace to get your heart rate under 110 and then run again at goal speed. Alternate several times and then jog an easy mile to cool down.

3. Utilize tempo runs during your 10K training. A tempo run is running a shorter distance than you normally do at a little slower than race pace. This pace should be uncomfortable and challenging, according to Yuri Elkaim of My Treadmill Trainer. Run your tempo run for a distance of 2 to 5 miles. Work your way up to the 4- or 5-mile mark for temp runs as you get better at it. This helps you get comfortable with increased speed.

4. Run up hills as a regular part of your training program. Running up hills strengthens your legs and gets you faster on the 10K course. Sprint up hills as a part of your interval training and run up hills at your regular pace during your endurance runs to get familiar with hills and strengthen those muscles.

5. Lose weight if you are not yet at your ideal weight. Extra fat on your body can affect your ability to run faster. Alter your diet and burn more fat with activities other than running. Cycling and playing sports like soccer and basketball can get you burning calories. Weight training can help increase your metabolism and lose extra body fat.

6. Work rest days into your workout program. This doesn't necessarily mean you can't exercise, although you should take one day off each week to let your body recover and heal. Engage in activities like cycling or swimming to help increase your aerobic fitness, work out other muscles and relieve the stress on joints that running can cause.

7. Lift weights or do strength exercises to improve muscle tone. Brendan Cournane of coachbrendan.com encourages his runners to run a half-mile loop and stop at points to complete 30 seconds to 2 minutes of jumping jacks, lateral cross-overs, planks, push-ups and dips, according to Runners' World. These types of exercises improve muscle tone in areas not used during running.

Author: healthyliving.azcentral.com  By Michelle Hogan