Training to run faster
As an experienced runner you are probably looking to finish the 10k race with a faster time than before. Adjusting your training schedule to build up your speed and stamina is important to achieve this goal. Stretching, lifting weights, cross-training, paced running, speed running and most importantly, rest, all need to be a part of the eight-week training schedule leading to the day of the 10k race.
Instructions
1. Create an eight-week training schedule that increases your speed and stamina with each week up to the day of the 10k race. Remember to schedule in a day of rest. Your body and mind need this time to recover in order to prepare for the next week of training. It does not matter which day you schedule the rest, but be sure to leave one day each week for rejuvenation.
2. Run three to six miles three times per week along with strength training. Start with three-mile runs on Mondays and Wednesdays. Increase to four miles on Sunday. At the start of each week, increase the runs by one mile. At the end of week four, run the length of a 5k race. During weeks five through seven, continue to increase your run by one mile. By week eight run the length of the 10k race.
3. Increase the amount you run twice per week. Do not add anything extra into your training on those days. Take two days to concentrate on your running, your technique and how your body is feeling.
4. Mid-week, do a tempo run and start with 35 minutes the first week until by week seven you are at 50 minutes. A tempo run is when you do a steady run without interruption, increasing in the middle to almost race pace and then slowing down toward the end of the run. Alternate the tempo run with speed training during weeks one through eight. You can do speed training anywhere you want; the important thing to remember is that you are working to increase your speed with each day you run so that on race day, you will finish with your best speed.
5. Schedule two rest days before the day of the race.
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