Your First 10-K
Take your training up a notch with a 6.2-mile challenge. By Jeff Galloway From the April 2012 issue of Runner’s World
Every year, tens of thousands of runners flock to popular spring and summer 10-K events such as the Crescent City Classic in New Orleans, the Bolder Boulder in Colorado, and in my hometown of Atlanta, the Peachtree Road Race, which I’ve run 35 times. The festive atmosphere and hoards of cheering fans draw runners in. And you can join the fun. With at least eight weeks between now and race day, you’ve got plenty of time to build up to completing 6.2 miles safely and comfortably.
RUN OFTEN At a minimum, you need to run three times a week to prepare for a 10-K. Do two 30-minute runs on, say, Tuesday and Thursday, and a long run on the weekend. When possible, add an additional 20-minute easy run to your schedule to increase time on your feet.
GO LONGER Every other weekend, increase your long run by one to 1.5 miles. Continue adding mileage until you’re running 6.5 to seven miles two weeks before race day. Keep the pace at least three minutes per mile slower than the pace you ran your last 5-K (or simply where it’s comfortable to talk). Consider inserting a 30-to 60-second walk break every one to three minutes. On alternating weekends, keep your long run to 30 minutes.
CHILL OUT If this is your first 10-K, you don’t have to exercise on nonrunning days. Doing too much may hasten fatigue. If you don’t like being idle, go for a walk.
GET READY The week before your big day, do your two 30-minute runs. Two days before the race, rest and allow your legs to recharge. If you need to burn off some nervous energy the day before the event, go for a very slow, very short run (no longer than 15 minutes).