How Intermediate 10K Training Works

Tips for Intermediate 10K Runners

Runner resting in street
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Taking a minute to rest and walk around during sets can give you a chance to catch your breath and let endorphins collect.

Finding the right pace can be difficult. Galloway, a running expert who has written a few 10K training books, suggests that at every session in his training schedule you should be able to keep at a "conversational" pace, meaning that you should be able to talk without "huffing and puffing" [source:].

One element that we can't overemphasize is the importance of rest. All the experts agree that rest is essential, and most are quick to remind runners that if you feel like you need an additional day of rest, you should take it. And don't push too hard. As soon as you start feeling unusual pain, you should stop before it develops into an injury. A good method to straddle improvement and rest is to push yourself a little harder during one day, then take the next few days to rest and slowly ease back into it. And resting between exercise doesn't mean you have to do nothing -- walking during this time can actually help endorphins to collect, and you'll feel better [source: Galloway].

Higdon stresses that for improving your time, warm-up is important, which for him involves jogging, stretching and then a few 100-meter strides at near-race pace [source: Higdon].

Running drills are helpful to incorporate into your schedule as well. For example, one of Galloway's suggested drills, the Cadence Drill, which involves counting the number of times your foot hits the ground in 30 seconds of jogging, can be done once a week to improve form. You can read more about it in his book, "Galloway's 5K/10K Running." In it, he claims this drill will help you become a more efficient runner, meaning you learn to expel less energy while steps become softer and faster.

But, as with the schedule on the previous page, this drill is just one of many that different trainers have come up with. You need to find which works best for you, because in the end, it's all about personal accomplishment and experiencing the thrills of overcoming your own challenges.

Now that you're thoroughly warmed up, run on over to the next page to learn lots more about training for 10Ks and other races.

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  • Extreme Fitness Now. "Intermediate 10K Training." (July 7, 2010).
  • Galloway, Jeff. "Galloway's 5K and 10K Running." Meyer & Meyer Verlag, 2007. (July 7, 2010).
  • "5K/10K Training." (July 7, 2010).
  • Higdon, Hal. "10-K Training: Intermediate." 2002. (July 7, 2010).
  • Higdon, Hal. "How to Train." Rodale Press Inc., 1997.