10-K Training
by Hal Higdon

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Run your fastest at this popular racing distance

TEN KILOMETERS IS A POPULAR RACING DISTANCE. Many runners start by entering a 5-K, then shift upwards to the 10-K (10,000 meters, or 6.2 miles) en route to a marathon. Or they begin at the marathon and look downward, realizing they can improve their speed and race more frequently at 10-K distances. Ten-K races are fun to run and easy to race. Unlike marathons, you don't need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks.

Let's start to train. If this is your first 10-K race, or race at any distance, pick the Novice program. If you are an experienced runner looking for a gentle program, do the same. If you are looking for more of a training challenge, move up to Intermediate. The most experienced runners--those of you who don't shy away from interval training or tempo runs--probably would be happiest with Advanced.

More and more fitness walkers also are participating in running races, starting at the back of the pack and covering the distance a bit slower than if they had run, but still enjoying the experience. Many of these walkers eventually become runners, or continue to walk, a great way to build and maintain fitness. I also have a program for 10-K walkers. Please click here!

For the full 8-week, 10-K schedules, click on one of the appropriate links above or below. On these screens, you will also find instructions on how to do the different workouts, but for more detailed instructions plus extra training advice and tips, consider signing up for one of my Virtual programs, available through TrainingPeaks. Click here to access the menu listing all of my Virtual training programs. For eight weeks leading up to the 10-K race of your choice, I will send you daily emails telling you how to train. Plus you can use my computer diary and ask me questions on my Virtual Forums (also known as my V-Boards, V for Virtual).

So lace up your running shoes. It's time to start training for your next 10-K.

--Hal Higdon


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