How do I Choose the Best 10K Training Program?

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  • Written By: B. Miller
  • Edited By: Andrew Jones
  • Last Modified Date: 17 November 2018
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To choose the best 10K training program, you should start by considering your running experience and the level of physical fitness you have. This will tell you if you want to choose a 10K training program focused on improving your speed, strength, and finishing time, or if you want to choose a beginner's program that will help you to safely start from scratch. You might also want to choose the format of the training program, whether you want an online program or to purchase a book.

Following a 10K training program can be a great way to slowly build up your strength and stamina, and to be certain that you have trained safely and are ready for the race. Most training programs will offer specific daily and weekly workouts designed to slowly increase the distance you run over time, which helps to prevent injury caused by muscle strain. Many programs follow a format of short runs most days per week, followed by a long run on one day, as well as a day or two of recovery; each program is different, however.


If you have run races before, you may want to choose a 10K training program designed to reduce your finishing time. This type of program might feature interval training and weight lifting, for example, designed to target the muscles you use while running and increase your speed. It may also include longer runs or a greater frequency of exercise. A type of program like this may be too difficult for someone who is just starting out, however.

A beginner's 10K training program is an excellent choice for many people, including those who have not exercised very much or even just those who have never run a race before. These typically include more instructions on running safely, such as warming up and cooling down, staying hydrated, or even the type of gear that should be worn during a race. Advice on creating a running schedule, and sometimes even diet advice, may be included in a beginner's program.

It may be helpful to search online for different training programs or recommendations from people who have run races before. Reading reviews written by others can be very helpful when trying to find a training program. Another option is to check books out of the library before making a purchase, or even ask a trainer at a gym for a recommendation.



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