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Top 10 Training Tips for a 10K


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Divide Your Training into Phases
Running hills helps strengthen your lower body in preparation for a 10K.
Running hills helps strengthen your lower body in preparation for a 10K.
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Being 10K-ready doesn't happen overnight. It's a process that, when done correctly, should take months, or for some, even a full year. It's wise to break that training time into distinct phases.

One common approach is to divide the training cycle into base, speed, strength, peak and recovery periods. During the base phase, the focus is on long steady runs. The speed period will work many more sprints into the mix, while the strength sessions will include hills and other lower-body strengthening exercises. All three phases come together in the peak period, where you're running full race distance at your best time possible.

Finally, a period of rest is recommended in the week or two before your race. During this time, you take things more slowly, either resting completely or going for light runs only. This gives your body a chance to do full-system maintenance and be ready for takeoff on race day.


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