Run 10k

If you've been running for a while and are ready to race, a training program can get you to the finish line. The schedule is designed to alternate easier and harder days. Mondays and Fridays: These are rest days. Rest is important to your recovery and injury prevention efforts, so don't skip your rest days. You can enjoy easy strolls and light activities. Tuesdays and Thursdays: After you warm-up, run at a comfortable, conversational pace for the designated mileage. You should be able to breathe easily while you're running and not be gasping for air. If you feel good during the last km, pick up the pace a little so you're running at your anticipated 11.2K race pace. Make sure you cool down and do some running stretches after your run. Wednesdays: Do cross-training (CT) activity at easy to moderate effort for 30-40 mins. Strength training is also very beneficial to get stronger and more injury-resistant. If you're feeling very sluggish or sore, take a rest day. Sat: This is your long run day. After warm-up, run at a comfortable, conversational pace. If outside use an App such as MapMyRun, RunKeeper, or a GPS watch. On Sat’s, especially, wear shoes, socks, and race outfit you plan to use for your 11.2k – make sure they all feel good. Sundays: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination for the indicated amount of time or cross-train.