Make sure to remember to schedule in recovery days each week and prioritise downtime as much as you prioritise training. As a rule, train within 70 to 80 percent of your maximum effort. If you’re huffing and puffing, you might be pushing it too much-and need a break. This means being able to keep a conversation going while training without much trouble. The rule of thumb is to stick to a conversational pace, especially if you want to stay injury- and burnout-free. Leave something in the tank for the upcoming session.
That’s a bunch of good things if you ask me.Ĭomplete the running intervals slow enough at the onset of each session so that you’ll feel tired, but not completely drained at the end. This simple training method lowers your risk of discomfort, injury, and burnout while enhancing your training experience. If this seems too easy for you, then the couch to 10K plan is not for you. The Walk/Run Photo Credit: 123RFĪs a beginner, start with a run/walk training plan, alternating jogging, and walking intervals. Once you can pull that off, you’re ready for more intense training-as in, the walk-run method. At a minimum, walk three to four times, gradually increasing distance and pace to longer than 60 minutes. Instead, work on being able to walk at a brisk pace for one hour with ease. If you’re really out of shape and/or can’t walk for more than an hour without panting for air, you’re not ready yet for the training. That’s why it’s important to train within your limits.īefore you take on this 10K training plan, I’d recommend that you be honest with yourself.
Nothing can destroy your 10K vision like an injury.
In today’s article, we’ll go through some of these training essentials as well as a detailed 13-week training program that will guide to 10K running success without overtaxing your body.Īs we’re going to see in today’s article, if you follow the progression right, you’ll make it down the line. In fact, making the transition from couch potato to the 10K can be done once you have the right tools for the job. As a beginner, you might feel like it’s too much to handle.
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