Yes, You Can Run a 10K!
Ace that race
After being cooped up all winter, what better way to enjoy being outdoors than to train for (and finish!) a 10K? Whether you’re an occasional jogger or a serious runner, it’s motivating to have a goal to strive for, says Jenny Hadfield, co-author of Running for Mortals. And if you train with a friend, you’ll have built-in cheerleading. Ready to go for it? Here’s what you need to know.
Why run anyway?
Besides the mental boost it provides (runner's high is real), running strengthens your bones and burns about 100 calories per mile.
Plan way ahead
Halfway through training, tackle a 3-miler at your intended race-day pace. Wiped out? Consider a run-and-walk strategy for your 10K. In general, decrease your miles by 25 to 30% one week before the race to be rested enough for it, Hadfield says.
Push each other (in a good way)
Pace your race
Stretch it off
How to train
Do two 40- to 50-minute runs weekly.
Add a longer, slower run (45 to 90 minutes) on the weekends.
Cross-train for 45 minutes one or two times a week.