10K Races & Unstructured Training
A Flexible Program for Road Runners Wanting to Finish the Distance
Oct 24, 2007
Running a 10K Race
Many runners start running for exercise and fitness then begin running road races for fun and bigger challenges. After completing a 5K race, a 10 K or 10 kilometer (6.2 miles) race is often the next step. The distance jump is enough to provide a challenge but not too large.
You need proper training to finish the distance. Otherwise, you are likely to either not finish or finish too exhausted to enjoy it. With proper training you will finish the race easily and have fun.
Training Schedules for the 10K Race
For runners who like structure and schedules, there are many 10K training programs with detailed training schedules. Many runners however do not like detailed training schedules. Perhaps the rest of their life is overscheduled, or perhaps they just prefer to be spontaneous. These runners may prefer this unstructured training program.
Unstructured Training Program for the 10K Race
This unstructured 10K training program applies the common principles important to training for a 10K race. However rather than provide a daily or weekly training schedule, this program allows individual runners the flexibility to work their training around the rest of their lives. The program is primarily for beginning racers doing their first 10K rather than experienced racers.
Training Principles for 10K Races
Increase mileage slowly. Neither the length of your longest run nor your total weekly mileage should increase by more than 10% a week. Work up to the point that you can complete about 5 miles, if your only goal is to finish. If you want to improve your time or get a good time, the longer runs should be over 6 miles.
Don't run the same distance every day. Take longer runs 1 or possibly 2 days a week. Run these longer distances when the rest of your life gives you time. They don't have to be on the same day every week. Between long run days take short easy runs.
Take at least one rest day each week. Rest on days when your schedule is most hectic. You can cross train on the days you don't run, but you don't have to. Cross training can be walking, swimming, bicycling, or any other aerobic activity.
You may or may not need speed work. If your only goal is to finish the distance and you don't care about the time, you don't need to do any speed work. Just run at a pace that allows comfortable conversation.
If you want a good or improved time, do some speed work. For unstructured speed work, run fast when you feel good. The fast runs should not be on your long run days. Instead run some of your shorter runs at a faster than normal speed. You can also do speed work by running short bursts, rather than an entire run, faster than normal. Do these fast intervals on days when you feel good. No more than about 10% of your total mileage should be speed work or races.
If you want a very fast competitive time, do regularly scheduled speed work for measured and timed intervals on a track rather than simply running fast when you feel good.
Taper. The last week or two before the race cut back on your mileage. Rest the last day or two before the race. Older runners need to taper more than younger runners. The taper insures that you are ready to go hard on race day.
Enjoy the race. Congratulations when you cross the finish line. Take only easy runs for about a week to recover afterwards.
