Racing
Whether you're running for fitness, competition or
a combination of both, signing up for a 10K race may help motivate you
to reach your six-mile goal. At 6.2 miles, the 10K provides a new
challenge to runners who have finished one or more 5K races, but also
makes a realistic goal for race newbies who have at least eight weeks to
invest in a training program and already have experience running two-
to three-mile distances.
Training Options
Even if racing isn't your thing, following a 10K
training program can help you increase the distance of your long runs to
six miles. If you are an established runner and can easily log two to
three miles during your long run, start with a 10K program. If not,
follow an eight-week 5K training program first and then progress to
training for 6.2 miles, recommends JeffGalloway.com, the website of
running coach, author and former Olympian Jeff Galloway.
Mileage Goals
No matter where you start mileage-wise, it's
important to gradually build distance and intensity into your workouts.
The American Council on Exercise recommends adding no more than 10
percent to your mileage per week. Take walking breaks if you need them,
and alternate between running and walking intervals if it helps you meet
your weekly mileage target. Once you cover a new distance for the first
time, you can always shorten your walking intervals in subsequent runs
until you're able to run the entire distance.
Considerations
Schedule three to four runs per week to help
program your body for regular runs and cardiovascular efficiency.
However, limit long runs to once a week. Stick with two- to three-mile
distances during your other running workouts. Take a day off from
running the day after your long run, using that day as a rest day or
focusing on strength training or flexibility. Check with your doctor
before changing your fitness routine, particularly if you have a history
of heart or orthopedic problems.
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