If you are contemplating taking up jogging as an activity,
you may find the hardest thing is taking the first step.
But there are so many reasons why getting off the couch
and into your training shoes is a great thing to do.
It is necessary to exercise almost every day for optimal health, but it’s best for beginners not to run every day at first. Your legs need a good 48 hours between runs in those early days to fully repair themselves and grow stronger. Instead, alternate runs with non-impact
alternatives such as cycling. Over a period of a few weeks, you can replace individual non-impact workouts with runs until you are running every day.
Keep the pace slow in all of your runs for the first month, as impact forces increase geometrically with increasing speed. Also, listen to your body and replace planned runs with days off or non-impact workouts whenever pain warns of a developing injury.
10K TRAINING PLANS
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) 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.
