10K Training – Your Way To Marathon Greatness.
People who run a marathon often get more respect as it is both physically and mentally demanding. It takes great stamina and focus to complete a marathon race which is only the one-time show people watch; training is much more difficult. Athletes require up to 18 weeks of training for the marathon and any slight injury may render you incapable of racing. However, hundreds more still run the marathon which is even more inspiring. If your wish is to run in the marathons, then there is no need for worry as you can start with smaller segues like 10k. Training for 10k (10 kilometre or 6.2 miles) races has become quite popular in recent times and some now suggest it as the best route to take if your ultimate plan is the marathon races.
What Does 10K Training Involve?
When previously athletes started at the half and full marathon before looking downwards to the 10k, many today start with the 5k races and then move to 10k en route to marathon. The reasons are obvious and straightforward. Unlike marathons, 10k races do not require several weeks to train. The distance is relatively far (than the 5k) but not too far to finish a couple of 10k laps. When training for 10 kilometre races, each session has a precise objective and focus. Two main things are targeted just like with other races; the speed and recovery time.
• Increasing speed with 10k training
10k training is heavily focused in increasing speed during various stages of the race. The training involves short high-paced sprints that are repeated between short recovery intervals. Since the races are run over a short distance, trainees can quickly improve their speed over short courses and also improve recovery to only a few seconds or minutes before taking another lap. The first lap usually characterises the best speeds as subsequent speeds fall down due to exhaustion. 10k training does not only focus on fast speed over small distances but also includes longer distances where the speed is slightly lowered. This builds endurance and stamina to last the entire course without running out of gas.
• Improving recovery time
Recovery is very important when it comes to long distance races especially since it is virtually impossible to keep up your highest speed through such races. In order to run faster than the rest, athletes must improve their sprints and recovery. This allows them to increase or reduce their speed when necessary. For instance, most athletes begin with a sprint to shed off part of the competition before establishing a stable pace. The speed is then varied throughout the race finishing again with incredible sprints. 10k training involves improving recovery by repeating several small distance sprints between very short recovery periods. This allows the athlete to periodically increase their speeds at various stages of the race (like when taking over competition).
10k races are the ideal route to a marathon for beginners. Once you have built the stamina to last a couple of 10k races within a single training session, you are one step closer to the marathons. Essentially, the difference between 10k and marathon is the distances and terrain.
How To Train for a 10k Race.
As aforesaid, each 10k training session is conducted to achieve a specified objective. When training to improve speed, you will be taking fast sprints over small distances and short recovery periods. This requires an even track without potholes and obstructions that may cause accidents. It is advisable to train on a levelled running track (like those used for actual athletic events). However, this may not be readily available where you live. If that is the case, you can still find public roads with low traffic and spacious pedestrian tracks. Schedule your traffic on weekends (like Sunday) when there is the least traffic to avoid accidents. Training for speed is perfect during hot weather as you can get rid of the bulky clothes to become light and fast. Long distance tracks can be run on any track field as the speed is significantly dropped. Such races are best during winter when the weather is chilly and you can run a long distance before feeling drenched. Before you start training for 10k of marathon, it is important to review all aspects and requirements beginning with your training gear and grounds. Buy quality racing shoes and outfits, establish training and resting schedule, eat healthy and hydrate your body sufficiently. 10k training is not a simple walk in the park and requires great determination to improve. Consistent training, resting, progress monitoring and improving are very important. Proper nutrition and sleep are paramount aspects of successful 10k training.
Benefits of 10k Training.
10k is not only a good place to start when training for marathon, but also has several advantages including health benefits. This training program increases racing speeds, helps you to keep your weight in check, increases stamina and endurance and burns up more calories than most workouts. The benefits of regular exercise are quite obvious and straightforward, ranging from increased blood circulation, to boosted immunity, better moods, improved mental functions and alertness, body fitness, confidence and a path towards better quality lifestyle. 10k training is a step further from the low-level exercises as it puts you in ultimate control of speed, breathing and endurance. There is always an opportunity to push yourself beyond current limits without compromising your health. As a beginner, you will quickly be ready to run several 10k races per season or even a couple per day. Running 2-5 10k races every week and several short distance sprints will put you in the best position to take on a marathon. The good of it all is that you do not need to train for 4-5 months to run like marathon athletes train.
The secret to successful 10k training lies in establishing a plan, remaining consistent with the plan, going easy, faster and longer. If you are just beginning, it is very important to go easy as you learn what each session is targeted to achieve. Make sure you monitor the progress and see what is working to your favour. You may need to change grounds to see how that affects your race and speeds. More importantly, it is advisable to hire professional help if you want to become a professional athlete. The experts have all the technical know-how and boast profound experience in training athletes.